Optimize Your At Home Weight Lifting This Offseason!
Frank Overton
Fall is traditionally the offseason period for most of the cycling community (except you 'crossers!) and as such it's time to start thinking about strength training.
We've had weight lifting plans for years, because this work can make a huge impact on your cycling performance. When gyms where closed for COVID in 2020, we created an effective at-home weight lifting plan that uses affordable and minimal equipment.
Just like working at home, many of us have found we enjoy working out at home, too.
In this podcast episode, Coach Frank breaks down the equipment you need, and what to expect with this unique strength plan.
For more on strength training, go back and check out our old episodes on the subject to learn more about why it's important in the annual periodization.
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
