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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!

Listen and learn more about the 32 week plan from the training tip and podcast here.

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:


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.

 This 32 week plan is a discounted bundled plan comprising of:

3 Week Fall Foundations Plan
10 Week
Weight Lifting Plan for Cyclists
18 weeks of Sweet Spot 
+ a rest week
= 32 week off season

The plan starts out with the 3 week foundation plan, which focuses on building your aerobic base. It also includes the all important muscle tension intervals that help to improve physiological adaptations to resistance training. Then during the 10 week weight lifting portion (detailed here), you  will build muscle (heavy lifting), train those new muscles 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 the 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. Finally, you will finish off the plan by sweet spotting out the whazoo to increase your aerobic fitness.

This is your all-in-one plan for the Off Season and it is perfect for cyclists to begin in the Fall or early Winter (e.g. October-December in the Northern Hemisphere) to prepare for the Spring/Summer season.  Or for the Cyclocross Athlete to begin February or March.

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.

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

  1. Stuart Hardy

    Always self coached up until now, however the main difference I can see is that I’d been doing far too much intensity and therefore insufficient time for adaptions. Having a plan which has factored this in stops my self doubt creeping in that I’m not working hard enough.

  2. Ryan Olson

    I have not done this much strength in many years so it is a new way of thinking for me, always moving forward! I theory it makes a lot of sense. You will need some patience as you will not be a top performer in the early phases of this plan but it should pay off. I made the mistake of trying to race during the hypertrophy phase, fine to do, just expect to suffer a little. The plan keeps you engaged and I am certain I will come out of it much stronger and see a ftp bump.

  3. Paul J Lander

    This is the first structured training plan I’ve followed, and I’m very pleased, it has exceeded my expectations in many facets. I just finished the 32 weeks, on the intermediate version. I’m 45 years old. The hollistic approach to the plan is impressive, structure, periodization, rest, nutrition, stretching, coaching (via the forum and pod casts), and of course building to more hours in the saddle each week than I thought I was capable of, all the while riding longer and harder than before. Brilliant. It’s not just about the FTP gains, I got those, but I also gained a lot more endurance, and more importantly learned a lot about how to train, and how to rest and recovery for the next effort. I look forward to repeating the plan again starting in the fall, and applying my learning to the experience and reaping more gains.

  4. Jason Dewar

    Loving the FasCat plans! I did the Basic version of this plan, supplementing with endurance riding while commuting. Workouts are challenging, yet completely manageable. The more that I’ve been able to stick to the plan, the stronger and faster I’ve been getting. I just finished off Sweet Spot Part 2 and during group rides I’m consistently setting all-time power PRs for everything from 60 minutes to upwards of 3 hours!

  5. stefanwallr

    I just finished my 32 weeks off season and am about to start 6 weeks of interval work before xc season starts. Life happens, work, starting a new job, Moving, etc. I did what I could to maintain the FtFP but I wasn’t perfect…all that aside I saw a 12%ftp increase from end of xc season to now. That doesn’t tell the whole story though…my sprint power is up and I’m doing 3/4 hour fast group rides with zero issue in the fitness department. I think I’ve found my annual training plan in the off season.

  6. 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.

  7. 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.

  8. 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!

  9. 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.

  10. 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.

  11. 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.

  12. 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.


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32 Weeks

Plan Type

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

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