Weights + Base - Basic

Author

FasCat Coaching

All plans by this Coach

Length

17 Weeks

Typical Week

3 Strength, 1 Other, 4 Bike, 1 Day Off, 1 Custom

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner masters weightloss power based tss based strength base period

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Summary

Includes Structured Workouts

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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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:27
Training Load By Week
Average Weekly Training Hours: 06:27
Average Weekly Breakdown

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "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.

Back to Plan Details

Sample Day 1

1:00:00
Adaptation

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

Sample Day 2

1:00:00
54TSS
Muscle Tension Interval 2 x 10 minutes

2 x 10 minutes ON; 5 minutes OFF
-
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:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
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 5

1:00:00
Adaptation

Adaptation phase of resistance program:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
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

1:00:00
56.5TSS
Muscle Tension Intervals: 3 x 8 minute

3 x 8 minutes ON; 4 minutes OFF
-
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

1:00:00
46.2TSS
Endurance Zone 2 ~ 45 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)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 8

1:00:00
Adaptation

Adaptation phase of resistance program:
-
Squats, Leg Press & Leg Curl + Strength & Mobility Movements.
-
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.

Weights + Base - Basic

$74.00 - Buy Now