This 3-week plan is perfect for the road or mountain biker during the Fall or early winter; we like starting this plan somewhere between September and January.  It focuses on building an aerobic base to raise 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 the 10-week resistance training program.

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Coaching Support in a Private Facebook Group
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Strength & Conditioning Routines with Video

Sample Workout Gallery:

Increase your Functional Threshold Power this winter with our 10-week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years.  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).

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Coaching Support in a Private Facebook Group
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Strength & Conditioning Routines with Video

Sample Workout Gallery:

Increase your Functional Threshold Power this winter with our 32-week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. You’ll sweet spot up the whazoo to increase your aerobic fitness. This is your all-in-one plan for the Off Season!

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Coaching Support in a Private Facebook Group
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Strength & Conditioning Routines with Video
• Exact Loads and Sets to Lift

Sample Workout Gallery:

Resistance Training and Sweet Spot “Base” 16 Week training plan. Cycling Specific Resistance Training as described here. 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. This is your all-in-one plan for the Off-Season suitable for starting Nov – February!

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Coaching Support in a Private Facebook Group
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Strength & Conditioning Routines with Video
• Exact Sets, Loads and Reps to Lift

Sample Workout Gallery:

This 24-week plan is perfect for the cyclocross racer to begin in January, February, or March to prepare for the Spring/Summer season. Our off-season cyclocross plan is a combination of weight lifting and sweet spot ‘base building” + run conditioning. Put more power producing muscle on your legs and then sweet spot up the whazoo for a massive base for the summer and fall racing season!

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Coaching Support in a Private Facebook Group
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Strength & Conditioning Routines with Video
• Cyclocross Specific Weight Training & Sweet Spot

Sample Workout Gallery:

This plan focuses on the half ironman distance with lots of Tempo and Sweet Spot work to both increase your threshold power on the bike and threshold pace on the run as well as getting you ready for more race-specific work later as your race gets nearer. Bike/run brick workouts teach your legs to transition quickly between the sports but there are also longer runs on tired legs to train your mental fortitude as well as your legs and lungs. The longer brick workouts are also a great chance to test out your race-day nutrition plan.

What you get:

• FREE TrainingPeaks Account (30 Days Premium)
• FREE YogaGlo Membership (60 Days)
• 100% Satisfaction Guaranteed or Money Back
• Mobile App (iOS and Droid)
• Coaching Support in a Private Facebook Group
• Foundations Back Strengthening
• REVO Strength & Conditioning Videos
• Daily Email Workout Reminders
• GPS, Heart Rate, and Power Data Uploads
• Strength & Conditioning Routines with Video
• Sweet Spot Advanced Aerobic Training

Sample Workout Gallery:

Increase your Functional Threshold Power on the bike and reduce your risk of injury this winter with our 10-week training plan. During this weight lifting program, athletes build muscle (heavy lifting), train that new muscle to produce great force and then through neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high-velocity lifting).