Learn How to Lift Weights For Cycling and Increase FTP

Ten weeks for 10 watts or more. That is the typical FTP gain our athletes see from FasCat's cycling specific weight lifting program, and by spring, once base training is done, they routinely show up to their first races 15 to 50 watts stronger than the year before.

Join Coach Frank Overton live this Friday at 2pm ET as he walks through the entire 10 week, 4 phase program we have been coaching cyclists through for more than 20 years. Bring your questions and Frank will answer them live from the comments.

What you'll learn:

▶ Why lifting raises your FTP and what makes this program cycling specific

▶ The 4 phases: Adaptation, Hypertrophy, Strength, and Power, with sets, reps, and percentages of your 1 rep max for each ▶ The only lifts you need: the squat, the leg press, and the hamstring curl (plus the optional hip thrust)

▶ When to start lifting in your off season and how the 10 weeks fit into your Annual Training Plan

▶ How to transfer gym strength to the bike with neuromuscular sprints and standing starts

▶ How many watts you can realistically gain and how to keep them with one session a week

Whether you are a road racer, time trialist, mountain biker, cyclocrosser, triathlete, or masters athlete, this is the strength work that puts more power into the pedals.

📖 Read the complete guide https://fascatcoaching.com/blogs/training-tips/weight-lifting-for-cycling/

💪 Get the full 10 week plan scheduled for you in CoachCat, sets, reps, and weights computed by the resistance training calculator, plus the on the bike workouts timed to the right phases. Start your free month: https://app.fascat.ai/intro

More strength training resources: Proper Squat Form for Cyclists: https://fascatcoaching.com/blogs/training-tips/proper-squat-form-for-cyclists/

At Home Weight Lifting for Cyclists: https://fascatcoaching.com/blogs/training-tips/at-home-weight-lifting/

How to Maintain Your Weight Lifting Gains: https://fascatcoaching.com/blogs/training-tips/at-home-weight-lifting/

Subscribe for a new live show every Friday and free training tips every Tuesday.

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