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VELO
6 week online strength training programme for female cyclists
Do you love cycling and would like to know how to incorporate strength training and weight loss for performance and power?
Would you like to gain confidence working out so you can keep up with the gossip and the peloton?
Have you recently bonked on a ride and want to know how to increase your endurance and fuel more effectively?
Do you want to improve your mobility and balance so you can reach for fuel or your phone without fear of falling?
Did you used to enjoy working out and want the support to re-establish that habit so you can increase your power output in six weeks?
We specialise in helping women fit strength training into their lives, whether they are doing it for the first time or after a break.
Our 6-week online strength training programme offers great value for anyone who wants the benefits of personalised coaching and the convenience of a flexible schedule without the ongoing commitment and price tag of visiting a personal trainer each week.
We get to know each and every client so we can coach them as individuals through a group programme that we've proven gets results that go beyond clients starting goals.
Perfect for women looking for flexible training options that fit into their busy lives. You commit to the workouts you can complete each week at a time that works for you, from home, gym or holiday.
What's included
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User-Friendly App: Easily view and record your workouts for seamless tracking.
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Sport-Specific Strength Training: Tailored workouts designed to enhance your performance, accessible from home, the gym, or even on holiday.
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Weekly Check-Ins: Stay accountable and motivated with regular check-ins that keep you challenged and on track.
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Practical Performance and Nutrition Guidance: Get actionable advice to fuel your body and support your training.
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Individual Targets: Personalised goals to help you reach your peak performance.
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Group Coaching Calls: Participate in three sessions focused on mindset skills to elevate your mental game.
Our unique approach
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Pillars of performance - we coach you to do the basics brilliantly (rest, recovery, sleep, stress, nutrition, hydration) to optimise results and performance. These are the differences that make the difference, especially if you're seeking performance gains.
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Mind-body connection - a positive mental attitude can enhance your physical abilities. Our holistic approach helps you harnesses this connection.
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Focus on the 'can' not the 'can't' - our positive, no-nonsense approach helps you find solutions rather than enabling excuses.
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Small simple steps to success - our programme is simple, just ask our graduates! We make it so simple that if you put in the effort you simply cannot fail to feel stronger and more confident in your abilities.
How much is it and when can I start?
EmpowHer has been a game changer for me. It has taught me how to get the best out of myself. I have seen huge improvements physically and also benefitted from the holistic approach to training mind as well as body to get better results.
Feeling better about my abilities, feeling stronger and looking more toned. This is just the beginning, you have set me up with the tools I need to continue getting stronger so thank you.
The six weeks set me up perfectly for my cycle trip to the Pyrenees. Having ended the summer with a knee injury I was able to strengthen my legs and be strong enough to climb those mountains and be at the front of the ride.
Meet your coaches!
We’ve worked with 100’s of women and we’ve spent 1,000's hours studying movement and mindset for performance. Our combined knowledge is what sets this programme apart and we're excited to share it with you.
Lil
Whether it's cycling coast to coast in a day, pedalling from London to Paris 6 times, competing in triathlon or climbing the Pyrenees mountains, I'm always looking to be strong enough for my next cycling adventure.
5 years ago I had a bad riding accident that shattered my pelvis and my confidence. But with hard work and patience I came back stronger than ever. Since then I have gone on to compete and qualify for team GB in triathlon.
As a personal trainer I love the process of training, seeing the progression and getting results, and what’s even better is supporting my clients so they can feel it too!
Vic
I love working with women who want to show up and prove to themselves that they can achieve tough things - like Ironman, Dragon Ride and the Chiltern 100.
My toughest thing was living, now thriving(!), with chronic illness. Healing is a 'performance sport' where doing the basics brilliantly, consistently and progressively adds up to a resilient, injury-free body that's ready to say yes to life!
Cycling on my e-bike gave me a sense of freedom when I needed it most. This summer I bought my first road bike and have been taking on The Chiltern hills unassisted, unless you count Lil's cheers?! I'm excited to be spending a winter on the turbo and in the gym so I can enjoy next summer even more.
Frequently Asked Questions
Is this strength training programme specifically for cycling?
How does strength training help me cycle better?
Are the workouts ‘live’ at a set time/day? How long are the workouts? How many workouts are there per week?
I’ve got an injury, can I do this programme?
I have a holiday/wedding/other special event coming up, can I choose my start date?
What equipment will I need?
Subscribe to receive £20 off the next round!
Switching your mindset from
"I think I can" to
"I'm going to make this happen"
is a game changer