Cycling coaching & strength · Online, worldwide
Ben Millar
Ride stronger. Get faster. Coaching & strength from a physio who races.
- HCPC-registered physiotherapist
- Sports physio, Edinburgh Sports Clinic
- Competitive racer
- Strength & conditioning for cyclists
Two ways to work with me
Do it yourself, or have it done for you
Both are built on the same thing: strength and structure from a coach who's a physio and races at the sharp end.
Self-guided
The 12-week S&C programme
A proven strength & conditioning plan built specifically for cyclists — follow it in your own time and get stronger on the bike.
- 12 weeks of structured, progressive sessions
- Video guidance for every exercise
- Home or gym — minimal kit needed
- Instant download, train straight away
Done for you
1:1 performance coaching
A fully personalised plan built around your goals, schedule and data — with a coach who understands the body and the sport.
- Training built around your life & targets
- Structured on a training platform
- Regular check-ins & adjustments
- Strength woven in, not bolted on
Why train with Ben
A coach who's a physio and a racer
The programme
The 12-week cycling S&C programme
The self-guided way to get stronger on the bike. A structured, progressive strength & conditioning plan written for cyclists — by a physio who races. Follow it in your own time, at home or in the gym.
Why strength
Strength is what makes the difference
Miles build fitness — strength builds a rider who keeps getting faster and stops breaking down. This is the exact plan I follow myself: three progressive blocks, cycling-specific, built by a physio so you get powerful without the niggles.
12 weeks, structured
Three progressive blocks that build a base, add strength, then convert it to power on the bike — no guesswork, just follow the plan.
Video for every move
Clear demonstrations and coaching cues for each exercise, so you know exactly what to do and why it matters.
Home or gym
Built to work with minimal kit, with gym progressions if you have them. Made to fit around riding, not fight it.
Built to prevent injury
Designed by a sports physio — so you get faster and stay durable, not broken. Fewer niggles, more consistent training.
About Ben
The physio behind the coaching
Ben Millar is a First-Class Honours physiotherapist (Cardiff University) and a sports physio at Edinburgh Sports Clinic, with over eight years working with athletes and injuries. He's also a competitive cyclist who races at national level.
That mix is the whole point. A physio understands load, fatigue and how bodies break — so the training builds riders who get faster and stay durable. It's coaching that treats strength and injury-prevention as part of getting quick, not an afterthought.
1:1 coaching
Coaching that builds the whole rider
Most coaches write you a bike plan. Few are also the physio who keeps you on the road. Ben builds the engine, the strength and the durability together — a plan around your goals, your schedule and your data.
Apply for coachingComing soon
A strength-training app, built for cyclists
The strength work behind the coaching — cycling-specific sessions, video guidance and progression tracking, in your pocket. I'm building it now. Join the launch list to get first access and early-bird pricing.
Be first in
Get early access
Drop your email and I'll let you know the moment it's ready — plus a founding-member offer for the launch list.
✓ You're on the launch list — I'll be in touch.
No spam, unsubscribe anytime. Not yet wired to an email service.
Good to know
Questions, answered
The things riders ask before getting started.
What's in the 12-week S&C programme?
Three progressive blocks of cycling-specific strength & conditioning, with video guidance for every exercise. It's a self-guided plan you download and follow in your own time.
Do I need a gym?
No — it's built to work with minimal kit at home, with gym progressions if you have access. The point is to fit around your riding, not replace it.
How does 1:1 coaching work?
It's fully remote. You get a plan built around your goals, schedule and data, delivered through a training platform, with regular check-ins and adjustments as you progress.
Is it for beginners or racers?
Both — everything scales to your level, whether you're building your first base or chasing results. Tell me where you're at and it's built from there.
When does the strength-training app launch?
It's in development now. Join the launch list and you'll get first access when it goes live, plus a founding-member offer.
How do I get started?
Grab the S&C programme to begin straight away, or apply for 1:1 coaching below and I'll be in touch to talk through your goals.
Ready to go faster?
Apply for coaching
Tell me a bit about you and your riding, and I'll come back to you about the right fit — coaching or the programme.
I'll reply by email, usually within a day. Concept: not yet connected to email — this is where the form would send.
Get started
Ready to ride stronger?
Start today with the programme, or apply for coaching and we'll build it around you.
Coaching is fully online, worldwide. The programme is an instant download.