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.
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.
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
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.
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
kimator –
Perfect plan to elevate your fitness and be ready before your season starts. next one will be strength plan.
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.
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.