Happy Monday Everyone and particularly to our community members who have recently gone on lockdown. That sucks and I/we all hope you are able to stay safe and weather this time frame.
First and foremost remember: in a year or two from now what you did or didn’t do for training will be jsut a blip in time.
That said, myself and the coaches at FasCat know this has messed up your best intentions to #FtFP! Dagnabbit
So here are a few scenarios that I hope will help:
Scenario #1 if you were on the ‘in person’ 10 week plan and now can not goto the gym as planned - move onto our 18 weeks of sweet spot or the equivalent sweet spot parts 1, 2, & 3 and maybe even 4 plans.
While you are sweet spottin’ and building your base, double down on your Nino’s, your Yoga and your Foundations
You could do this scenario and then get back into the gym when the lockdown lifts (hopefully soon) and keep moving thru your off season. Fortunately you have the forum here to ask about the timing as it relates to your goals in the Spring. But typing this as of Nov. 2nd there is roughly 4 month or more to do some sweet spottin now and pick back up your weight lifting plan and have time to complete it when the lockdown lifts.
Then when you are done weight lifting switch back to sweet spottin’ until its go time for intervals (3-6 weeks prior to your racing)
Scenario # 2
You want to hit it hard at home and have the resources to do so: resources being the squat, ViPR and kettlebells.
Get into the at Home Weight Lifting plan here: https://fascatcoaching.com/training-plans/weight-lifting-at-home-cycling/
You can pick up in whichever phase you are in. For example if in the Hypertrophy phase - use the Hypertrophy and subsequent Strength and Power Phases from the at home plan. Move onto sweet spottin’ when you finish the weight lifting phase from this plan.
Scenario # 3 - you want to hit it hard at home but its too late to acquire a squat rack or you don’t want to invest in one, don’t have the room, etc:
Apply the at Home Plan and delete the Squat portion. Do the ViPR ( you will still need to buy) and KettleBells.
Then because that won’t be that much of a training stimulus do your sweet spottin’! Yes, both simultaneously - you will need to edit and move some of your sweet spot workouts around but it is possible.
For example - apply both plans - Mondays and Fridays will be ViPR movements and kettleBell swing, yoga and Foundations. Tues-Wed-Thur - your sweet spot plan workouts.
Friday back to your ViPR and kettelbells. Weekends - back to your sweet spot plan’s workouts.
Will you be tired? Yes. Will you need to ad in rest days when your simply are too tired or need a day to ‘life’? Yes.
Will you be FtFP’ing on a daily basis? No but remember we are in a pandemic and a little bit of flexibility will help you get thru this and come out on the other side hella strong.
Hope that helps you and puts FtFP’ing into context during this time.