24 Week Off Season for Triathletes

• 10 Weeks: 4 Phases + on the bike workouts
• Lift weights specific to increasing power output

Redesigned and all new for 2023 💥 Sets, reps, training loads and intervals are optimized for each level: basic, intermediate, advanced and PRO (also new for 2023)

You will need to go to a gym to perform Squats, Leg presses and Leg Curls. 

This plan will increase your Functional Threshold Power Output (FTP) Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program over 15 years.

This plan concentrates on 3 core exercises: Squats, Leg Press and Leg Curls. During this weight lifting program, cyclists build muscle (heavy lifting), train that new muscle to produce great force and then thru neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high-velocity lifting). Listen to the Weight Lifting Podcast here!   There is plenty of bike riding in this plan - see our example 2 week calendar below.

As a Training Plan athlete, you may want to Hire a Coach to follow a plan custom designed for you with regular feedback.  Click here to learn more about hiring a FasCat Coach. We will waive the $99 start up fee if you have previously bough a training plan! Sample Workout Gallery:

• 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)

• Increase power and endurance 
• Combines Weight Lifting + Sweet Spot Base Training

Complete Off Season 30 week training plan that includes 3 all new re-designed plan for 2022 that are optimized when paired together:

1. 3 week Fall Foundation (new for 2022 💥)

2. 10 Weeks of Weight Lifting (new for 2022 💥)

3. 16 Weeks of Sweet Spot (new for 2022 💥)

Weight lifting for cycling ‘works’ and we’ve been coaching cyclists thru our 4 phase, cycling-specific resistance training program for close to 20 years.

There are four phases of the resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weight lifting cycling specific.

You'll sweet spot up the whazoo for 16 weeks with 4 mesocycles (4 weeks each) to increase your aerobic fitness. This is your all-in-one plan for the Off-Season! Listen and learn more about the 30 week plan from the training tip and podcast here.

As an Optimize subscriber you may want to Hire a Coach and we will waive the $99 start up fee since you subscribed first! To get started and talk with a Coach please fill out our New Athlete Questionnaire. 

• Squat, ViPR and KettleBell movements 
• This program is modified from our tried 'n true 10 week weight lifting plan
  

Increase your Functional Threshold Power Output this winter with our 10 week training AT HOME weight lifting plan.

You will need a squat rack, 2 kettlebells (a light one and a heavy one) and a ViPR tube at home to complete this program.  

Read and listen to our at home weight lifting podcast with a full explanation, here.

Weight lifting for cycling ‘works’ and we’ve been coaching cyclists with cycling specific resistance training plans like this for 18 years. This at home program is modified from our tried 'n true 10 week weight lifting plans so you can stay safe at home this winter. Listen to the Weight Lifting Podcast here!

As a Training Plan athlete, you may want to Hire a Coach to follow a plan custom designed for you with regular feedback.  Click here to learn more about hiring a FasCat Coach. We will waive the $99 start up fee if you have previously bough a training plan!  Sample Workout Gallery: