Boost Your Cycling Power by 50 Watts this Winter #cyclingcoach

Weight lifting for cycling can help you gain 15 to 50 watts by next spring — but only if you do it the right way. 🚴‍♂️💪 Follow this plan for FREE in the CoachCat app ➡️ /app

In this video, I’ll show you exactly how to lift weights for cycling to increase your power output, improve your FTP, and have your best season ever.

This isn’t theory — I’ve used this exact 10-week, 4-phase weight lifting plan myself to go from a beginning mountain biker to racing pro-level, upgrading one class every single year. Over the past 20+ years, I’ve coached hundreds of cyclists through this same program — and they’ve all seen dramatic gains.

What You’ll Learn in This Video

✅ Why weight lifting works for cyclists and what makes this plan cycling-specific ✅ When to lift heavy — and when to switch to explosive, high-velocity movements ✅ How many days per week to lift ✅ How many sets and reps to do each day ✅ How much weight to lift for each set ✅ How to combine lifting with on-the-bike workouts to turn gym gains into real watts

By the end of this video, you’ll understand the entire 10-week plan — including sets, reps, percentages, and timing — so you can start training immediately.

Why This Weight Lifting Plan Works:

Not all gym workouts are created equal. A lot of cyclists waste time swinging kettlebells or following generic strength programs that don’t translate into more power on the bike.

Here’s why our plan works: 1️⃣ Lift Heavy → Build strength to generate more force per pedal stroke 2️⃣ Lift Explosively → High-speed lifts simulate pedaling velocity 3️⃣ Neuromuscular Sprint Work → On-bike sprints teach your new muscle to fire faster 4️⃣ Muscle Tension Intervals → Lock in your strength on the bike and crush climbs

This is the cycling-specific formula we’ve used with pros, masters, gravel grinders, crit racers, time trialists, and everyday cyclists — and it works every single time.

Get the Full 10 Week Weight Plan Plan in the CoachCat App

You could write everything down and try to follow the plan manually… but why guess? Download the CoachCat app for free and get:

Your 10-week weight lifting plan

Daily workouts with the right weight, sets, and reps

Integrated on-bike workouts

A downloadable PDF plan

Unlimited plan adjustments and training guidance

📲 Start your free trial → /app