FasCat Cycling Training Tips Podcast Training Year-Round without Burning Out: using our 365 ATP
Jul 8, 2025
Discover how to stop plateauing and start progressing with a year-round training plan designed for cyclists. Learn the key phases of a structured program, including breaks, foundational work, and race prep. Coach Frank emphasizes the importance of adaptability to prevent burnout while staying on track with your fitness goals. Plus, get tips on how to adjust your training schedule when life throws you curveballs. This insightful discussion offers practical advice to maximize your cycling performance without the risk of exhaustion.
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Unlock Your Full Cycling Potential with the 365 Annual Training Plan
Follow a structured year-round training plan to improve consistently without burnout.
Key components include:
- A two-week post-season break for proper recovery.
- A three-week fall foundation phase to ease back into training.
- Ten weeks of weightlifting focusing on adaptation, hypertrophy, strength, and power.
- Sixteen weeks of sweet spot base training to build your aerobic engine.
- Six to eight weeks transitioning to race-specific interval training featuring threshold, VO2 max, and anaerobic efforts.
This periodized approach turns your 6-8 weekly training hours into 5-10% yearly performance gains, helping you progress from just hanging on in group rides to leading and possibly podium finishes.
Adjustments can be made as life happens, ensuring steady progress without plateauing or burnout.
Year-Round Structured Training Plan
- Follow a year-round structured training plan with purposeful phases to avoid plateauing.
- Include a post-season break, fall foundation, weightlifting, base training, intervals, and race prep phases.
Proper Post-Season Recovery
- Take a proper two-week post-season break with no cycling for deep recovery.
- Use the fall foundation phase to ease back, doing consistent rides and some cross training without FTP tests.