16 WEEK STRENGTH AND CONDITIONING

Included in Optimize - our new training platform! This 16-week total body strength + sweet spot base will improve your triathlon and cycling performance. Includes 4 phases with instructions and a demonstration video for each workout. Plus 16 weeks of base training. Can be performed at home with minimal equipment or in the gym, bike workouts indoors or outdoors.

$34.99

Included with CoachCat Turbo Subscription

Start this Training Plan for FREE Today

No Credit Card Required – 30 Day Trial

You are subscribing to Optimize powered by FasCat. Includes: unlimited training plans, meal plans, workouts and recipes + our new sport science technology: Optimize! Optimize combines your power and wearable data into an easy to understand training-recovery data visualization. Subscription may be canceled at any time, Auto Renews.

About 16 WEEK STRENGTH AND CONDITIONING

  • Includes pre-hab exercises for injury prevention
  • Best for triathletes and cyclists who race off-road

This program was designed to build total body strength and your aerobic endurance. 

The total body training strength portion of the plan includes upper body, lower body and the trunk (core) workouts two or three times per week**.  

By connecting all three, you’ll generate more power on the bike because you’re able to transfer force into the pedals more efficiently. This is especially important for triathletes, mountain bikers, and gravel riders, who benefit the most from increased strength and stability in the hips, shoulders, and core.

** In Optimize, choose 'basic' for twice week total body strength workouts or the 'intermediate' level for three workouts per week, in addition to your base training! 

You’ll begin with an adaptation phase to get the body accustomed to strength training. Then a hypertrophy phase to increase muscle fiber size and strength endurance, a strength phase to increase maximum strength, then a power phase to convert the strength gains into speed.

The cycling portion of this plan includes structured sweet spot and tempo workouts plus zone 2 rides, all of which you may do indoors or outdoors. It also includes longer endurance sessions on the weekends. This 16-week plan is similar to our popular 16 Weeks of Sweet Spot Base plan but with the total body strength workout balanced with the cycling training. 

In addition, this program utilizes activation exercises to help prepare the body for the workout to come, and they also double as “pre-hab” exercises to strengthen the small muscles and connective tissues (tendons and ligaments) in the shoulders and hips for injury prevention. This is important because when you’re strong and healthy, you’re able to train more consistently, which ultimately leads to better performance.

In order to complete this program at home, you'll need the following equipment:

  1. Minibands 
  2. Bands with handles or 0.5 inch Superband like you see in the video
  3. Stability Ball 
  4. Kettlebells or Dumbbells (or something heavy- Can be ViPR or another heavy implement, though a range of weight options is best - heavy, medium, light.) 
  5. TRX (Optional)

Included in Your Subscription

💥 Unlimited Access to our Entire Training Plan Library, Workouts, Meal Plans and Recipes

📆 Includes Training Plans in Optimize and/or TrainingPeaks

🔥 Optimize your Power and Wearable Data Visualization

🙋‍♀️ in App Coaching Support: a FasCat Coach will respond, 1x1, in 30 minutes or less

🚴‍♂️ Discount on Ventum GS1 & NS1 Bikes

🔋 Discount on Stages Powermeters

💸 Subscribe 1 Year & Save 34%

📈 Your subscription renews on a monthly or annual basis

📞 Coaching Call after staying subscribed for 3 months (30 minute consultation)

💰 FREE Month of Coaching after staying subscribed for 12 months (4 week custom training plan + data analysis)