Off Season Training for Masters and Amateur Cyclists covering Indoor Cycling, Performance Nutrition & Weight Loss, Resistance Training and Sweet Spot "Base" Building

1. OFF Season Training
Frank Overton
FasCatCoaching.com
frank@fascatcoaching.com

2. Indoor Cycling
Sweet SpotTraining
Nutrition & Weight Loss
Cycling Specific WeightTraining

3. Variable Power Workouts
Smart Trainers
Zwift
MAKE INDOOR CYCLING FUN!

4. Helps the time pass by quicker and
is road specific
VARIABLE POWER WORKOUT
3 x 10 minutes, “Criss Cross”:
Tempo > VO2

5. NUTRITION
Weight Loss

6. NUTRITION
80% of Weight Loss Occurs in the Kitchen
20% of Weight Loss Happens on the Bike

7. RESISTANCETRAINING

8. 10 WEEK, 4 PHASE: CYCLING SPECIFIC MULTI-JOINT
MOVEMENTS: SQUAT > LEG PRESS > LEG CURL
Cycling Specific = Speed Specificity & Neuromuscular Work

9. Building a Hemi-Powered Aerobic
Engine with Sweet Spot Training
graph courtesy of Dr.Andy Coggan, Ph.D

10. HOW WE MEASURE “BASE”
ChronicTraining Load [CTL] goes from 21TSS/d in
November to 105TSS/d mid-March

11. Questions or Comments?
frank@fascatcoaching.com
www.FasCatCoaching.com

12. 20% off Any Training Plan
‘ FullCycle ’
https://fascatcoaching.com/training-plans/
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If You Can Follow A Plan You Can Get Faster!

13. ThankYou for Listening!