The assistant adapts these sessions to your event date, days and fitness — then drops the whole block on your calendar. One conversation, no blank calendar.

The gains come from 4-10RM loads on a few big lifts — half squat, single-leg press, hip flexion, calf — not from high-rep 'endurance' circuits. Trained riders got stronger without getting heavier.

Move the bar with maximal intent on the way up — explosive intent trains rate of force development even when the load is slow. Stop 2-4 reps short of failure; grinding sets backfire for endurance athletes.

Periodized blocks beat repeating one workout: foundation → 10RM → 8RM → 5RM → power. In season, a single weekly session with one genuinely heavy set per lift holds strength for months.

Full rests between sets (2-3+ min heavy). No heavy legs within ~24 h before key intervals. Same-day doubles: ride easy first or separate by 3-6 h. Gym lives on rest and easy-ride days.