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Off Season Resistance Training + Sweet Spot “Base”

Designed By Coach FasCat

Increase your Functional Threshold Power this winter with our 32-week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. You’ll sweet spot up the whazoo to increase your aerobic fitness. This is your all-in-one plan for the Off Season!

With the purchase of a FasCat Training Plan, you’ll get:

  • Coaching Support in the FasCat Athlete Private Forum
  • FREE TrainingPeaks Account (30 Days Premium)
  • Discount at ExcelSports.com
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App for the Forum and TrainingPeaks (iOS and Droid)
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more

Sample Workout Gallery:

Price
$199.00
$199.00
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Increase your Functional Threshold Power this winter with our 32-week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years.

During this weight lifting program, cyclists build muscle (heavy lifting), train that new muscle to produce great force and then thru neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high-velocity lifting). “Speeds specific to cycling” is the secret sauce of this program and this weight lifting is made cycling specific by the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases.

This plan is perfect for the cyclist to begin in the Fall or early Winter (like October thru December in the Northern Hemisphere) to prepare for the Spring/Summer season.  Or for the Cyclocross Athlete to begin February or March.

Off Season Resistance Training + Sweet Spot “Base” 32 Week training plan. Cycling Specific Resistance Training as described here. [Squat, leg press & leg curl] Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. You’ll sweet spot up the whazoo to increase your aerobic fitness. This is your all-in-one plan for the Off Season!

Questions about this 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 any time.

7 reviews for Off Season Resistance Training + Sweet Spot “Base”

  1. Christian

    Advanced – Hours a week?

    Hi there,
    I have been thinking about buying this program for my Winter build up and season. I currently race continental level in Denmark. I am used to training a minimum of 15 hours a week, so I my question is if the program will only have 11 hours a week as stated at trainingpeaks? and will there be space for longer endurance rides 5+ hours.

    • Frank

      Hi Christian – we have a good amount of periodization built in – by the time you are in the sweet spot builds you’ll be pushing 16hours+ and we’ll show you how and where to add more durations at your request in our private FaceBook Group.

      Thanks!

  2. Karl Krause

    I’m interested in the off season resistance plus sweet spot plan. Do the hours for each level include gym/conditioning time or just bike time? Does it include any core and flexibility work? What is the email/FaceBook coach support (the FAQ says no coach interaction)? Finally, how would you recommend adding run training for a duathlete? I’ve tried other triathlon plans and it never seemed substituting bike/run for swim worked well. Thanks – really interested in starting in October.

  3. Joshua Shough

    The program is solid the progression worked well, I always felt redy for the set workout. It is definitely a worth wild investment.

  4. Will C.

    Just over half way through this plan and my FTP in January is better than it was all of last season, if you want a plan that takes care of everything, weights, base, flexibility, this is for you. great results and excited to see what this season brings.

  5. Eleise Hinton

    Great plan! I love how specific the weight training is to cyclists and how it gives a specific plan of what to do in the gym. My one suggestion would be to add a trainer alternative workout to any workout that’s over 2 hrs. It can be discouraging during the winter when I mentally can’t complete the winter 3 hr or 4 hr rides!

  6. kip.temple

    Thought I would start from scratch this last off season with a training plan that was designed to do the same. I’m a Master athlete that ended last year in pretty damn good shape. #FTFP without adjustments or deviations for 32 weeks……… added 10% to my FTP. But that really doesn’t tell the whole story. Efforts in races and in group rides at threshold are “easier” to sustain now. Everyone is asking, “what the hell did you do over the winter?”. Answer – “check out FasCat coaching and be ready to work your ass off”. Thanks Frank, thanks Fascat Coaches.

  7. Jake Landphier

    The plan is well laid out with thorough instructions on what to do. My fitness is far better now compared to the last training platform that I used for Sweet Spot training, both in power and duration. Even the off-the-bike exercises have made a difference, especially in my handling skills and confidence.

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Coach

FasCat

Duration

32 Weeks

Plan Type

Basic (4-8 hours/week), Intermediate (8-12 hours/week), Advanced (12-16+ hours/week)

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