Redesigned and all new for 2022 💥 Sets, reps, training loads and intervals are optimized for each level: basic, intermediate, advanced and PRO (also new for 2022)
You will need to go to a gym to perform Squats, Leg presses and Leg Curls.
This plan will increase your Functional Threshold Power Output (FTP) Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program over 15 years.
This plan concentrates on 3 core exercises: 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! There is plenty of bike riding in this plan - see our example 2 week calendar below.
As a Training Plan athlete, you may want to Hire a Coach to follow a plan custom designed for you with regular feedback. Click here to learn more about hiring a FasCat Coach. We will waive the $99 start up fee if you have previously bough a training plan! Sample Workout Gallery: