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3 Week Fall Foundation

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Frank Overton of FasCat Coaching

All plans by this Coach
4.6 (5)

Length

4 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.

Still have questions about this plan?
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

Foundation Training Plan to begin after a post season break before entering the Weight Room for a 10 Week Resistance Training Program/Plan.

This 3 week plan is perfect for the road or mountain biker to begin in the Fall or early Winter (like September - January) to begin an off season training program. It concentrates on on building back an aerobic base (raising your CTL) and the all important Muscle Tension Intervals. Additionally, the Foundation Training Plan, includes REVO Strength and Conditioning Exercises (videos to follow) for Hip flexibility and Glute Activation. After the completion of this plan, you will be ready to begin the10 Week Resistance Training Program/Plan.

This training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends. There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.
Questions about this training plan? Head on over to our FasCat Forum and ask away! https://forum.fascatcoaching.com/



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
5:18 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:18 hrs 2:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

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.