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Weights + Base - Intermediate

Author

FasCat Coaching

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Length

17 Weeks

Plan Specs

cycling road cycling intermediate masters weightloss multi day power based tss based strength base period

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Plan Description

Resistance Training and Sweet Spot “Base” 16 Week training plan.
Increase your Functional Threshold Power this winter with resistance training and sweet spot. We’ve been coaching cyclists through a 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 through 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.

After completing the Power phase, you’ll transition to Sweet Spot riding to build your aerobic base. You’ll start with a field test to set your training zones after the weight room work and use the included FasCat Wattage and Heart Rate Zones Sheet to set your training zones including the all-important Sweet Spot! You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to Sweet Spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

This plan is perfect for the cyclist to begin in early Winter (like December in the Northern Hemisphere) to prepare for the Spring/Summer season. Or for the Cyclocross Athlete to begin Feb thru April for racing in the Fall.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:31 hrs 4:00 hrs
1:38 hrs 1:00 hrs
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:31 hrs 4:00 hrs
1:38 hrs 1:00 hrs
0:26 hrs 0:30 hrs

Training Load By Week


FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Sample Day 1

0:30:00
Nino Secret Training : 30 minute Circuit Routine

N I N O Balance / Agility / Explosiveness
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Inspiration & Explanation: https://fascatcoaching.com/tips/ninos-circuit-training/

All Movement are 20 sec "on" ALL OUT, 20 secs "off" > move onto the next circuit , round n round for 30 minutes:
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1. In a Plank position with the Viper (5kg) underneath your chest on the ground: Slide the viper back n forth on the ground alternating hands.
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2. Stand on Balanced Board (juggling optional :) Move side to side balancing the entire time
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3. With a Medicine Ball 2kg between your feet/ankles: Move your legs with knees locked out from side to side on your back but never touch the ground
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4. Sit on Balance Board: hands out to the side, knees up like a crunch - 'rock' back n forth
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5. Sit on Balance Board with hands on either side of the board > backs of feet on 5lb weights: while balancing, elevate your butt off the board and slide your feet on the weights, up and down towards and away from you all the while your butt is off the ground, hands on holding you up balancing on the board (diabolical!)
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6. Hula Hoop! Up Level is Hula Hooping on the Balanced Board
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7. With Old Handlebar overtop a skateboard get in a plank like position with feet on the Pedalo: 'pedal' 10 feet forward and then 10 feet backward, back n forth
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8. Balanced Board Planks and PushUps with 2kg Barbells: alternate between a pushup and then raising the barbell with your right arm/then left arm up to the ceiling (similar to the moves you do in YOGA :)
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9. Medicine Ball Extensions: Lying on your stomach on a bench above your waist take a medicine ball between your feet/ankles and raise/lower it
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10. Balance board "recovery"
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11. Shoulder & Core "Inchworms": with knees on a bench or couch and hands on the Pedalo , pedal all the way out to a fully outstretched plank and then 'pedal' back, raising your butt up: back n forth
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12. Sit on Balance Board (Repeat # 4): hands out to the side, knees up like a crunch - 'rock' back n forth
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13. Box Twist Plyometrics w/ Old Handlebar: Jump off the box twisting in the air, landing in a squat position and back up on the box (also twisting). The secret sauce is for your feet to be on the ground for only a split second, as fast as possible
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14. Standing on Balance Board (juggling optional :)
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15. Swiss Ball Squats (diabolical!): with your handlebar and medicine baal with a rope , stand on a swiss ball, hold the medicine ball out in front of you and squat (yes, squat)
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16. Bike Balance Board for "Recovery": One foot forward and one foot backward to mimic descending. Alternate with the other foot forward
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17. Single Legged Stair Jumps - on one leg hop up an entire flight stairs as fast as possible, alternate between single leg right and left leg hops and then both legs together - ALL for 1 flight each (so 3 trips UP)

Sample Day 1

1:00:00
Adaptation

Adaptation phase of resistance program:
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Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
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See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

Sample Day 2

1:30:00
82.4TSS
Muscle Tension Interval 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
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Muscle Tension's load your legs with forces similar to those you will encounter in the weight room or on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.
• These intervals are best done on a stationary trainer with the resistance set to HIGH
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
• It is imperative for you to let your coach know if this workout aggravates your knees


For more information please READ: https://fascatcoaching.com/tips/muscle-tension-intervals/

Sample Day 3

1:00:00
Adaptation

Adaptation phase of resistance program:
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Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
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Add 5-10lbs to your load per workout, starting from where you left off the last Adaptation workout.
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See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

Sample Day 5

1:00:00
Adaptation

Adaptation phase of resistance program:
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Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
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Add 5-10lbs to your load per workout, starting from where you left off the last Adaptation workout.
-
See Resistance Program Attachment (click paper clip icon in the upper right) for more information.

Sample Day 6

2:30:00
136.2TSS
Muscle Tension Intervals: 4 x 8 minute

4 x 8 minutes ON; 4 minutes OFF
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MTi’s load your legs with forces similar to those you will encounter in the weight room. These intervals are several minute, seated, big-gear, low-cadence efforts.
• Next best is the stationary indoor trainer
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
-
• It is imperative for you to let me know if this workout aggravates your knees!
-
For more information please READ: https://fascatcoaching.com/tips/muscle-tension-intervals/

Sample Day 7

2:00:00
96.6TSS
Endurance Zone 2 ~ 100 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

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