Last week Coach Frank Overton walked through FasCat's 10 week, 4 phase weight lifting program: the lifts, the sets, the reps, and the 10 watts or more our athletes gain from it. This week is the part nobody writes down: how to actually do it when you have a job, a family, a long ride on Saturday, and a gym that closes at 9.
Follow the 10 week weight lifting plan FREE for 1 week referenced in this podcast: https://app.fascat.ai/
What you'll learn:
▶ The pro's & con's of lifting at home or going to a gym
▶ How to find your 1 rep max safely, and know how much to lift each set & rep
▶ The warm-up: on the bike vs. in the gym, and how long it should take
▶ Riding and lifting on the same day: which comes first and what to skip
▶ What to do when you miss a session, get sick, or travel
▶ Soreness that's normal in the Hypertrophy phase vs. soreness that means back off
▶ Gym substitutions when your gym doesn't have a leg press or hamstring curl machine
Whether you have a full gym membership, a squat rack in the garage, or 40 minutes on a Tuesday, there's a version of this program that fits.
📖 Read the complete guide: https://fascatcoaching.com/blogs/training-tips/weight-lifting-for-cycling/
Do you goto the gym or lift at home? Let us know in the comments plus anything else about this episode. Work hard, ride fast, have fun and as always FtFP!
