24 Week Off Season for Triathletes

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

Redesigned and all new for 2024 / 2025 💥 Sets, reps, training loads and intervals are optimized for each level: basic, intermediate, advanced and PRO (also new)

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.

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• 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 then Sweet Spot Base Training

Complete Off Season 30 week training plan that includes 3 all new re-designed plans for 2024 / 2025 that are optimized when done in this order:

1. 3 week Fall Foundation (new for 2024 / 2025 💥)

2. 10 Weeks of Weight Lifting (new for 2024 / 2025  💥)

3. 16 Weeks of Sweet Spot (new for 2024 / 2025  💥)

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 a CoachCat Subscriber, you will receive a FREE  Coaching Consultation when you start a FREE Trial !

Our Coaching Consultations offers additional coaching advice on your data, which training plans to follow along with real world practical expert coaching advice from the FasCat Coaches!  

• 16 Weeks of training perfect for building your aerobic base in the off season
• Four Phases of resistance training with neuromuscular sprint work 
• Combines our 10 weeks of weight & Sweet Spot Part 2

Resistance Training and Sweet Spot "Base" 16 Week training plan. 10 weeks of Cycling Specific Resistance Training as described here followed by Sweet Spot Part 2.

The Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. Then you'll ride gobs of Sweet Spot to increase your aerobic fitness. If you are starting your training early in the off season (October - December) and your race schedule for the following year permits, we recommend going with our 30 Week Off Season Plan!

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more.