Our Foundation Training Plan is designed to begin after a post-season break and prior to entering the weight room for a 10-week resistance training program.
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.
This training plan includes all the “marginal gains” details to get even faster: recovery techniques, rest days, yoga, foundations, and best of all, strength and conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and tempo intervals mid-week and have the option to join group rides on the weekends.There are also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.
Questions about the Foundation training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444
100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.
Roston Nordell –
This plan has just the right amount of volume and intensity to help you get back into training after a post-season break, I also feel like it really helped prepare me for the 10-week resistance plan and tougher training blocks coming up. thanks to this plan I am now ready to FTFP on the 10-week resistance plan. I would highly recement the fall foundation plan to anyone looking to bounce back after a post-season break. It’s the perfect way to ease back into training!
Roston Nordell –
This plan has just the right amount of volume and intensity to help you get back into training after a post-season break, I also feel like it really helped prepare me for the 10-week resistance plan and tougher training blocks coming up. thanks to this plan I am now ready to FTFP on the 10-week resistance plan. i would highly recement the fall foundation plan to anyone looking to bounce back after a post-season break. its the perfect way to ease back into training!
Malcolm Isaacs –
I’ve had this plan sitting in my library for more than 2 years now but this was the first time actually doing it after coming off a 2 week break. It was just the right amount of volume to ease into things with a little bit of everything to keep things interesting & hungry for more. I initially started of on the Wattbike at the local gym but found it to warm & made the longer efforts unbearable in the 1st week. I then moved on to Alp De Zwift with Saris H3 for the 2nd week & this surprisingly worked out great as well. For the 3rd week I took it outside and found it much harder with the undulating roads. So my recommendation is to stick to the suggested indoor trainer. Unless you can find a stretch of uninterrupted road with a consistent gradient then you are good to go. Just completed my final set of MTI’s today and boy am I feeling the Gains already & excited for what is to come in the coming months. On to the 10 week Resistance Program I go. The Watts is on the Table feed yourself.
Gilbert Torres –
I really like this plan, it has worked very well for me to keep a focus and motivation during the first month of the year to keep me in shape for the spring. The plan is 3 weeks, but is you feel that is needed you can do the plan twice for a total of 6 weeks that will get you ready for spring.
Anthony Gallacher –
I went for this plan on the back of 3 months of building fitness on my own ad-hoc plan. On uploading, I thought it was a bit light, but it turned out to be just right, mainly due to the intervals that gave me more quality time in the zones.
Having turned into a spinner, the MTi sets were tough, but by the last set I could feel an improvement.
The Yoga/conditioning work was the eyeopener as I have not done mobility or core work for the best part of 20 years (now 55); so I hated how it showed me up, but at the same time I was happy with the small improvements I started to make.
The only part I struggled to grasp was Nino’s training. Partly due to the equipment/space needed, but also due to the nature of the exercises, where I don’t currently do planks never mind doing them on balance boards. Working on basic core strength first and treating Nino’s stuff as inspirational for now.
tarmo.katajamaa –
Great plan to start offseason training, low cadence workouts combined to couple of sweetspot interwalls and week ends longer rides. Certainly i,ll do same on next autumn and now its easy to follow by strenght training plan.
Jonathan –
2019 was a challenging year of injuries and recovery. During this time I signed up for MidSouth and Big Sugar.
I’m not a racer. I like to ride my bike and drink beer.But I also want to have some confidence in my ability to finish the gravel events I sign up for.
I used this leading up to a local gravel event to get my fitness and confidence back and it worked. I finished 4th to last and had a blast over all of the 60 miles.
I start the gravel training plan this week and hope to have the same level confidence going into MidSouth (formerly LandRun) as I got from this foundations plan
Jamie Vrooman –
After a very full season of cross racing (27 races) and a few days of rest this was a good structure to keep things moving through December. Lots of tempo and strength work to set up the long run into another year.
Margus –
Great plan to get back in shape after a break. In the beginning you do not have enough strength and the first training is pretty hard, but the MIT sessions bring you back in business. I did expand that plan to 4 weeks since I added my triathlon specific trainings and still managed to increase my ftp to a decent starting point for new season.
roberto –
Good morning ,
I just finished doing this new program for me, I liked it, but the interesting thing that explains and makes me understand the meaning of what I do
Thank you
simonize51 –
I have found this program to be perfect as it is end of season (albeit short this year as I describe later).
I am a roadie who rides with people who pay what seems way more for custom coaching.
I’m a very self motivated person who doesn’t need someone every week telling them they have to do the program and they need a weekly kick in the ass. I see what the day is and do the program and I’m getting results. That’s what I like about this program. It tells me what to do and I am improving.
Just yesterday on a group ride, I dropped people who were a group ahead of me most of the year because i felt that I had extra fitness and just rode away from them on a hill about 50 miles into the ride. They dropped me earlier in the year.
I should mention that I had hip replacement surgery in June and am riding at a level higher than before surgery, which I attribute to this program, even at the end of the season.
Your tech support for my installation also was instant and helpful.
I found it through the podcast, which is excellent and helps you with the plans and what to expect. It’s a good listen.
James –
This was the perfect plan for me after my end of season break and a couple months of just easy riding. There’s nothing too crazy but just some solid hard work to get back into the swing of training and intervals.
Chris Gardner –
I enjoyed following the intermediate version of this plan over the three weeks. The work to rest ratio felt just right. The cycling workouts were well described and easy to follow. Thanks FasCat! On to the resistance plan.
kimator –
Perfect plan to elevate your fitness and be ready before your season starts. next one will be strength plan.
TRUNTZER SIMON –
Great plan. Do the job.i m going to purchase another plan to continue to increase my fitness. Just love what they offert. Thanks
Jim Kambol –
I started at the end of January due to rehab-ing from knee issues. I essentially started from scratch. I was very pleased at how well this program integrated my TrainingPeaks account with Zwift. I felt comfortable right away with the program as if it were customized for me. I gained 10% on my FTP after the first 2 weeks! I realize the gain is big due to starting from scratch but it is more than I expected.
Larry Boze –
Two 3-week Foundation plans were intended to maintain FTP , as well as fit into family activities of early winter. FTP is still essentially at peak of September, only 0.45w lost, without much chronic fatigue. I had fun with basics again (after 6k miles). As with a valuable training plan, there were some good learning days both on and off the bike. The foundation routine and yoga stretching both feel like they will become quite useful.
Thanks much. I’ll be back after a Thanksgiving hiatus.
Larry
jdw –
One of my off season goals is to improve my ability to hold low cadence for long durations. This plan was the perfect intro for this. In addition a the structured without being overly time consuming or intensive, made the prep period of my ATP much more enjoyable.