First of all, thanks for this forum and the support you guys give to the cycling community! I am a 44 yr old roadie that enjoys racing. I am a cat 4 and I typically ride 10-12 hrs and put around 300-350 kms per week.
I just did my last race 3 weeks ago and I’ve been off since then (just mountain biking and riding a few hrs for fun). I am ready to start training again, my main event is late March/early April. Looking your advice on what plan to follow, should I go with the 18 weeks of Sweet Spot or the Resistance Training + Sweet Spot? Any other suggestion?
Thank you again.
Yes - lift weights and then build your base:
Do that for the next 16 weeks then move onto sweet spot part 3 and allow six weeks to do our Criterium Intervals plan:
In all total that’s 28 weeks of getting faster - good luck and thanks for being a part of our community!
Frank, thanks a lot for your reply. I was going backwards from Mar-27/Apr-3rd 2021 and it looks like I only have 22/23 weeks if I start training today so I won’t have time to complete the 28 weeks that you suggest. Will that mean cutting the SS3 or the Intervals for crits plan?
Also, is the Resistance Training + SS Base plan only for gym or I can do the weights at home too?
You can still get into those 28 weeks because you will need training after that date.
If you need less of one or the other - cut out what you are strong in relative to what you need to improve: intervals or base? You can determine that later on like Jan/Feb.
The 16 weeks is ‘in person’ if you want to ‘at home’ it is here:
https://fascatcoaching.com/training-plans/weight-lifting-at-home-cycling/ [but doesn’t include the sweet spot - sold separately]
Frank, due to the all the covid stuff pretty high here it looks like I will have to go with the weight at home plan. However, I see it is a little longer (12 weeks) so how to adjust? cut it short?
Also, I have an old squat rack and some dumbbells and probably I can get the kettlebells. Can I live with that?
Do the whole 12 weeks to get the FULL Adaptations & Benefits - there is more sweet spot riding in this plan than there is in the 10 weeks.
In addition would highly HIGHLY invest in a $175 ViPR as demonstrated here:
The ViPR replaces the leg press in the traditional ‘in person’ 10 week plan.
Frank, I am getting the Resistance Training + Sweet spot tomorrow but I have a couple of questions.
I have been doing my traditional training plan for 4 weeks already which includes around 8-9 hrs a week plus gym sessions on Mon and Friday which I have been doing from home.
1- If I get your plan tomorrow can I start from week 4? or should I start from week 1?
2 - I have a 10 days vacation planned from Dec 10-20th so how to handle those days off? repeat weeks or go further back on plan, etc.