Lifting Weights Around Life: How to Fit the Gym Into Your Riding

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/