Resistance Training + Sweet Spot Off Season Plan - 32 Weeks - Intermediate
Resistance Training + Sweet Spot Off Season Plan - 32 Weeks - Intermediate
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
33 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Off Season Resistance Training + Sweet Spot “Base” 32 Week training plan. Cycling Specific Resistance Training described here: https://fascatcoaching.com/tips/weight-lifting-for-cycling/
Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the gym work to make the weight lifting cycling specific followed by Sweet Spot training to increase your aerobic fitness. This plan is your all-in-one plan for the Off Season!
Increase your Functional Threshold Power this winter with our 10 week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years. During this weight lifting program, cyclists build muscle (heavy lifting), train that new muscle to produce great force and then thru neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high velocity lifting). “Speeds specific to cycling” is the secret sauce of this program and this weight lifting is made cycling specific by the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases.
This plan is perfect for the cyclist to begin in the Fall or early Winter (like October thru December) to prepare for the Spring/Summer season. Or for the Cyclocross Athlete to begin February or March.
Questions about this training plan? Head on over to our FasCat Forum and ask away! https://forum.fascatcoaching.com/
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
07:55:00 | 04:30:00 |
|
Strength
x1
|
00:51:00 | 01:00:00 |
|
Custom
x1
|
00:34:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:55:00 | 04:30:00 | |
|
|
00:51:00 | 01:00:00 | |
|
|
00:34:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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