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Weights + Base - Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

17 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
9:25 hrs 4:00 hrs
Strengthx2
1:40 hrs 1:00 hrs
Customx1
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
9:25 hrs 4:00 hrs
Strength
1:40 hrs 1:00 hrs
Custom
0:26 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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.