Learn How to Lift Weights For Cycling and Increase FTP
About this episode
Coach Frank Overton discusses a 10-week weight lifting program designed to increase cyclists' 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…
More episodes of FasCat Cycling Training Tips Podcast
- How to Take a 'Proper' Post-Season Break + Demo of the new CoachCat FuelTrix Nutrition Feature in app release v6.4.9
- Learn How to Review Your Season with your Power Data
- How to Build Your Annual Training Plan for 2027 + Who Will Win the Leadville MTB
- CoachCat 4.0 + Tour de Femmes Ventoux Power + LIVE Q&A
- Ask a FasCat #32: Tour de France Power, Cyclocross Training, Using the CoachCat App + Q&A
- Ask a FasCat #31 , LIVE Q&A + your Summer Training
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