3 Week Fall Foundation
Frank Overton of FasCat CoachingAll plans by this Coach
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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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:18 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:18 hrs||2:30 hrs|