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Since we talked about timing as it relates to training last week, this time is all about the timing of strength training/weight lifting for cyclists as it’s the perfect time to get started on that. In this episode, Coach Frank breaks down the FasCat 10-week strength training for cyclists training plan, and how to use it most effectively. We discuss:
- The fundamentals of our strength training philosophy and the three main exercises for this program
- The 4 phases: Adaptation > Hypertrophy > Strength > Power
- What to expect going through the plan and how to approach each week
Don’t get behind the curve and start strength training when it’s too late!
Training Tip: https://fascatcoaching.com/tips/weight-lifting-for-cycling/
Last year’s Podcast: https://fascatcoaching.com/tips/resistance-training-for-cycling/
Nino’s Circuit Training: https://fascatcoaching.com/tips/ninos-circuit-training/
If you want to try our weight lifting for cycling training plan for yourself use the coupon code 25podcast to get 25% off your weight lifting for cycling training plan and you yourself can #FtFP!
Excited to start this plan in a few weeks!
Tip for holiday travelers - Planet Fitness has a ton of locations and you can get an unlimited membership with access to all of them for $22.99.mo (plus a $39/yr fee) cancel any time. There is one near my house as well as where I’ll be over Thanksgiving and Christmas so its an easy way to take the lifting in the road.
Great feedback Jake, that will definitely be a good use of my training time instead, I appreciate you
I noticed dramatic improvements in my balance when I began using the board. Track stands at stoplights, and improved technical skills on the mtb I all attribute to using the balance board!
Ideally 15 minute warm up before and 15 minute cool down before.
If it’s an advance plan where you are riding as well as lifting on the same day I would do the ride second. Good to get the legs going in circles after weights.
Hi Guys,
Just finished the Weight Lifting for Cyclists Training Plan and wanted to leave a review. In all, I think the design of the program is top notch and am looking forward to better 2020 performance as a result!
Having gotten much more serious about my cycling over the last few of years, I decided to run through this program before sweet spotting my way back up the CTL ladder for 2020. I come from a multi-sport background (tennis and soccer mostly) where we we had very structured weight lifting as part of our off season training, so the techniques for the lifts, etc. were pretty easy to bring back. Having said that, I had not done much heavy lifting in years, relying on cycling, hiking, skiing and upper body circuits (pull up, push up etc.) for the majority of my fitness routine.
Adaptation - besides being embarrassed at the amount of weight I had on the bar, I was ridiculously sore during this phase. This was largely due to my 51 year old body being connected to a brain which insists that I can’t be that old! The spinning helped, but it took me a while to settle into the what weights I needed to be lifting to establish my baseline for the other phases. I also found the muscle tension interval cadence and power requirements to be challenging. I got better at them towards the end of this phase, but despite me mostly failing to hit the targets, it is clear how they help get your body ready for what is to come.
Hypertrophy - definitely the hardest phase, but my legs grew more than they had in decades. It worked! It was also at this point that I stopped thinking there was not enough riding in the program. I would have been hard pressed to add any TSS and not be struggling with the weights the following week.
Strength - this part was fun, ended up squatting more than I had in 20 some years, with much less residual exhaustion than the previous phase. Having said that, it was a different kind of tired and I found I needed more sleep than previously.
Power - this was flat out bizarre. I had never done jump squats before, and after the first session wondered why I was doing them at all, as it seemed way too easy. However, with the ramp up in riding (and sprinting) I found each successive session was harder than the previous one. I was glad when it was over!
In summary, thanks to Frank and the team for putting this together! I am now entering the 18 week SS program (having done SS 1, 2 and 3 last year) and looking forward to seeing how it turns out.
Regards,
Rob