30 Week Off-Season Plan

• Increase power and endurance
• Weight Lifting first, then Sweet Spot Base Training

Next summer gets built in the dark. In the gym, on the trainer, in the weeks when everyone else is waiting for the weather to turn.

This is your all-in-one Off-Season: 30 weeks, three re-designed plans, stacked in the order that actually works.

1. 3 Week Fall Foundation · new for 2026 / 2027
2. 10 Weeks of Weight Lifting · new for 2026 / 2027
3. 16 Weeks of Sweet Spot · new for 2026 / 2027

First, you lift. Weight lifting for cycling works, and we’ve been coaching cyclists through our four phase, cycling specific resistance training program for close to 20 years. Every phase pairs the lifting with neuromuscular sprint work, so what you build in the gym turns into watts on the bike instead of just a bigger number on the bar.

Then you sweet spot up the whazoo. 16 weeks, four mesocycles of four weeks each, all pointed at one thing: a deeper aerobic engine. It’s the training we’re known for, and it’s where next season’s fitness actually comes from.

Want to hear how the whole thing fits together? We walk through all 30 weeks in the training video here.

You don’t ride it alone. Start a FREE Trial and, as a CoachCat subscriber, you get a FREE Coaching Consultation: a FasCat coach reads your data, tells you which plans to follow and when, and gives you the real world advice that gets you to the start line ready.