The Five Pillars of Off-Season Training
The off-season is the best time for cyclists to make significant improvements for the following season. This Fall, for those of you with big goals and aspirations, NOW is the time to get on a plan and start training.
At FasCat, we divide our off-season training program into 5 phases that as a whole are much greater than the sum of the parts. We test at the end of each phase to track improvements.
The 5 Phases are:
Do aerobic endurance and muscle tension intervals in your Fall Foundation
Lift weights
Build a "Hemi-Powered Aerobic Engine" with Sweet Spot training
Do Race-Specific Intervals
1. Annual Training Program
The Annual Training Plan is the 10,000-foot view that outlines goals and when the training phases will occur. We use this overview to identify timeframes for performance testing, and to work backwards from "A" races.
2. Fall Foundation, Aerobic Endurance
The Fall time frame is an opportunity to work on one's weaknesses and carry a level of fitness into the winter months. It may be a time to start losing weight or get in some big rides before the winter forces many of us indoors. We also use this time for muscle endurance work in the form of Muscle Tension Intervals.
3. Lift Weights
Anyone can lift weights but remember FasCat’s 10-week cycling specific weight lifting program is speed-specific and therefore effective for improving power output on the bike. We also use this time to work on muscle imbalances, core strength and flexibility.
4. Advanced Aerobic Endurance: Build a "Hemi-Powered Aerobic Engine"
We take the traditional 'piles of miles' and use power-based training & metrics to help you make the most out of your time to train. After all, who's got 12 hours or more a week to train like the pros? Our training plan design follows a fatigue dependent model starting with Sweet Spot methodologies to raise CTL (Chronic Training Load). Ramp rates are specific to how much time the athletes have to dedicate to training each week. We spend a significant amount of time determining the athlete's work & family schedules to create a balanced and productive training plan.
The bigger the base an athlete can build the faster and more powerful they will be. Building a big base takes time and that's why we are talking about it now.
5. Pre-Season Interval Work to Increase Race Specific Power Output
This is the final phase of the off season where we dot the "i's" and cross the "t’s. By this time frame we have identified what kind of races and events the athlete will compete in and we prescribe intervals to increase their ability to make power for the durations specific to performing well in those events.
When the off season is all said and done, athletes begin the cycling season with an increased FTP (Functional Threshold Power) and an increased ability to produce power specific to their goals. Additionally, athlete's are more confident and optimistic about the season and are likely to enjoy the sport more.
Start your training today! Learn more.
