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• Builds a Big Aerobic Base
  
• Complete 4 month Training Plan with 3 Power Tests
• new Professional Level with 18 - 26 hours / week

To begin your sweet spot base training you'll perform a Field Test to set your training zones, especially the all important sweet spot training zone!  A second test half thru your plan will measure your improvement and update your training zones and a third a final test will do the same. Athletes can expect to increase their FTP by 5 – 20%! 

This 16 week plan is all new for 2022 and combine workouts from Sweet Spot Parts 1 - 4 in a progressive optimized training plan design.  You'll start off gradually and progress in sweet spot volume each week.  

In the final mesocycle of this plan you'll be doing long sweet spot TSS rides on Saturdays and short structured 'wintertime intensity' during the work week. 

• 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 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:

• 3 Main Meals each Day + Snacks
• Each meal can be made in 10 min or less

If you are an endurance athlete who has tried to lose weight in the past, you know it can be tricky. Cut back too far on how much you are eating, and your ability to execute workouts diminishes, resulting in poor training adaptations. Yet, eating too much can also yield decreased performance. Finding that perfect balance between diet and training to reach their weight loss goals can seem overwhelming for many athletes. That is exactly why our Registered Dietitian, Lacey Rivette, has developed these plans! She takes the guesswork out for you!

The plan includes 3 Main Meals each Day + Snacks: 15 recipes total (including optional ones) that you can make in 10 minutes or less.** This plan shows you how to ‘Win In The Kitchen‘

**Note: Meal Prep at the beginning of each week is required to ensure every meal can be made in 10 minutes or less. Time to meal prep varies based on your cooking skills, but typically takes no more than an hour.

• This plan will put you on the start line prepared to crush some massive climbs!
• Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Whether it's Strava PR's or a race with some serious vertical gain, this six week climbing training plan will put you on the start line well prepared. You'll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends.