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Resistance Training + Sweet Spot

Designed By Coach FasCat

Resistance Training and Sweet Spot “Base” 16 Week training plan. Cycling Specific Resistance Training as described here. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. Then you’ll ride gobs of Sweet Spot to increase your aerobic fitness. This is your all-in-one plan for the Off-Season suitable for starting Nov – February!

What you get:

  • FREE TrainingPeaks Account (30 Days Premium)
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App (iOS and Droid)
  • Coaching Support in a Private Facebook Group
  • Foundations Back Strengthening
  • REVO Strength & Conditioning Videos
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads
  • Strength & Conditioning Routines with Video
  • Exact Sets, Loads and Reps to Lift

Sample Workout Gallery:

Price
$74.00
$74.00
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Resistance Training and Sweet Spot “Base” 16 Week training plan. Cycling Specific Resistance Training as described here. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weight lifting cycling specific. Then you’ll ride gobs of Sweet Spot to increase your aerobic fitness. This is your all-in-one plan for the Off-Season suitable for starting Nov – February!

Increase your Functional Threshold Power this winter with resistance training and sweet spot. We’ve been coaching cyclists through a 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 through 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.

After completing the Power phase, you’ll transition to Sweet Spot riding to build your aerobic base. You’ll start with a field test to set your training zones after the weight room work and use the included FasCat Wattage and Heart Rate Zones Sheet to set your training zones including the all-important Sweet Spot! You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to Sweet Spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

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

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.

11 reviews for Resistance Training + Sweet Spot

  1. Scott Isburg

    Great plan walks you through an awesome off season. I feel better then I ever have going into the spring! Can’t wait to start my next plan these people know what their doing!

  2. Thenonpro

    bread and butter of every season start

  3. Andy D

    This plan helped me solidify my off season from a disorganized mess into a focused, effective routine. Now I have a great foundation as I start to focus my training.

  4. mattsys1

    As an older athlete, adding weights to my training regiment, in my opinion, becomes critical. However, the gym has always been something I avoided. I never knew what type of workout to do, how much weight, how many reps, etc… This plan is well laid out takes all the guess work out weight lifting for cyclist. This program has proven to be a valuable tool in training tool box.

  5. Michael Morrell

    Great plan with easy to follow day-to-day instructions. Added information, links and charts make this a no brainer. No guess work involved, just follow the plan. Highly recommended!

  6. Tjeerd (NL)

    one more week of power lifts and then over to sweetspot focus. looking forward to it!
    the weightlifting was something i’ve never done before but i really enjoyed it. the plan gives focus to the off season a great base for the upcoming spring events. i will definitely choose a plan from FasCatCoaching again. oh and by the way, check their podcast too. Nerdy in a good way 🙂

  7. Doug

    This plan is spot on. I’m 56 and I have tried different off season plans. After completing this plan, my FTP was higher, my weight was down, and I felt stronger overall. The results were certainly seen and felt outside on the bike. This is my plan every off season going forward.

  8. Birt Stem

    Great plan that incorporates lifting with base. I really like the sweet spot training. I am now ready to move to race intervals in a few weeks. I wish it was more of sweet spot 3 plus weights.

  9. Eric Ronin

    This plan has made me very strong. Love it!

  10. txdejong

    Completed the plan (FTfP) and highest ever (!) FTP. Now onto the next plan!
    Thanks guys!

  11. mpalmerdc

    I’ve been using resistance training in the gym during the off-season for close to 7 years and I’ve never had as good results as I’ve attained from this resistance program. When the program transitioned into more sweet spot training, I couldn’t believe how solid my muscular foundation was.

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Coach

FasCat

Plan Type

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

Duration

16 Weeks

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