Below is the link to this program https://www.trainingpeaks.com/training-plans/cycling/tp-520115/cycling-specific-strength-conditioning-intro-plan-8-weeks-tried-tested This is an 8 week plan targeted at those who have limited experience with strength and conditioning exercises and now want to introduce this into their schedule alongside your on bike training. Or it could be that you have previous experience of doing some strength work but you've had some time away and now need to ease yourself back in, this would be a great place to start. Over the eight weeks i'll take you from a fairly basic level, where you can explore your range of movement and also your ability to control those movements, firstly unloaded - i.e. without weight and then gradually as you become more stable and your ability to hold the right movement patterns improves i'll suggest adding in some loaded movements. If you can try and get someone to watch you or even film yourself so you can look at your movement patterns. Better still see an expert for a couple of sessions just to make sure you are on the right track. All of the exercises i prescribe in this plan are functional and will help you build not only improved strength for the bike but also for your general wellbeing that will help in every day life. This is especially important for older athletes who need to either maintain or increase muscle mass. Click on the above link to find out more.