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Weight Lifting for Cycling

Designed By Coach Frank

Increase your Functional Threshold Power this winter with our 10-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.  Squats, leg press and leg curls. 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). Listen to the Weight Lifting 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)
  • 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:

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Weight lifting for cycling training plan. Cycling Specific Resistance Training described here.  Four Phases with accompanying neuromuscular sprint work to accentuate the gym work to make the weightlifting cycling specific.

Increase your Functional Threshold Power this winter with our 10-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. Listen to the Weight Lifting Podcast here!

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

Questions about this training plan? See our FAQ below or visit our Forum

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.

10 reviews for Weight Lifting for Cycling

  1. Michael

    This is a great plan for building some strength. It will really help you build that strong force in your legs before you translate it into that sweet spot on there next plan!

  2. Andrew Chandler

    I have been racing for a few years now and have done plenty of power training and weight training. But, this has been the best way to start my training so far! I’ve always had a problem when it comes to closing gaps where I have plenty of power left, but I just feel like my muscles won’t spin the pedals to put the power down. With this plan, closing gaps has been a piece of cake. It gave me that extra bit of muscle strength that I need to dig deep. In no way am I saying that it will raise your FTP, but it just feels so much easier to pedal now. I can’t brag enough about how this plan has made pedaling feel effortless!

  3. Kevin Scott

    I found this plan very beneficial. I can “punch” with an explosion of watts like I never have before. I’m new to weight exercises with my legs. The plan was easy to understand and follow. Trust the plan! I’m finishing out my ten weeks with some of the best fitness I’ve seen in years!

  4. Matt

    This plan rocked and provided me with the base of strength that is so often overlooked by endurance athletes. Its doesn’t matter how good the engine is if the car is ready to fall apart! I feel strong and ready for the heart of cycling season having put the time into this plan over the winter and early spring.

  5. Fred

    a very good winter training plan for endurance athletes, I found positive adaptations after a few days, next stop sweet spot part 1

  6. dcmaduff

    I really got into this plan! It was definitely hard at times but an intriguing challenge and I couldn’t believe how much weight I was squatting and pressing after the hypertrophy phase! I did choose to add dead-lifts to work in 1 more open chain exercise and a tiny bit of upper body work for balance and strength for “daily living”. I haven’t tested my FTP again yet but for the same PRE and HR at Z2 I’m putting out 30 more Watts than I otherwise would. I certainly hope that’s an indicator of what might happen come test day!

  7. mvangarderen

    I have been lifting to help my cycling for 25 years. I found this plan to be the most comprehensive. The workouts were varied and the routines changed every few weeks with kept things interesting.
    I also liked that this plan incorporated riding with the lifting and most of the time the lifting and riding would feed off each other. The plan was really clear and well described.
    I would recommend getting a head unit (like Wahoo) so that the riding portions are on your computer, and the computer will let you know what intervals to start when.

  8. Nathan Troia

    I have used the strength plan for two years in a row and have been very pleased. Not only do I feel better with sustained power efforts, but also feel more solid on the bike. The 10 weeks of going to the gym also helps break up the monotony of the winter on the trainer.

  9. p.bro769

    Great plan!! I thoroughly enjoyed the work in the gym – not too much, not too little, just right and it was great to have a structured weight routine. For sure the Foundation days in the plan has helped my back and neck on the bike. Long rides on the trainer no problem!

  10. Julian

    When we need a break in the off season, this is the PERFECT plan to stay active, still have some time for family and holidays and don’t lose but actually build some serious strength gains for the upcoming season. This was so necessary in fascat. Thanks coaches!

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Duration

10 Weeks

Plan Type

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

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