16 WEEK STRENGTH AND CONDITIONING

• 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.

For a custom training solution consider hiring a FasCat Coach!  Fill out our New Athlete Questionnaire to get started.

 Learn more about the FasCat Coaches. We will waive the $99 start up fee if you have previously bough a training plan! Sample Workout Gallery:

• 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!  

• Increase power and endurance 

This plan is best for triathletes (all triathletes, not specific to a particular distance) who have taken their post-season break and are ready to start training again, no matter what time of year. Over the course of 24 weeks, this plan will build your foundation of muscular strength with our new total body strength and conditioning program, paired with muscle tension intervals, sweet spot, sprints and hills to create a progressive triathlon training program that will improve aerobic fitness, strength, speed and power in all three disciplines.

The basic level plan is low volume, thus suited for athletes with 4-9 hours per week (including 2 strength sessions/wk), or those with less endurance training experience, less time available to train, or athletes training for shorter distance events.

The intermediate level suits those with 8-13 hours per week available to train (including strength sessions), those with more experience in triathlon training or want to do 3 strength sessions/week.

All plans include field testing for swimming, cycling and running at the beginning, middle and end of the plan.

If you're preparing for a full or half-distance triathlon, it is advised to follow a higher volume plan; especially if the event falls early in the year.

• 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.