This plan is designed for anyone looking to improve their current fitness with structured help on maximizing their time. Emphasis is placed on cycling, core strength exercises and fun.

This plan is designed to aid in your preparation for the Master’s National Championships. We take you on a 12 week build up ending with the National Championships. With this plan you will be pushed and encouraged while still planning for rest. A PR at Nationals is the goal and this is the program to help you get there. You push the pedals, we provide direction. Before beginning this plan you should have completed several weeks of base/endurance training, have a heart rate monitor with zone recording capabilities and have 7-10 hours per week available to train.

This plan is ideal for the cyclist that wants to improve on their century time while having fun and enjoying the experience. To maximize this plan, the cyclist should have moderate base fitness, a heart rate monitor with zone recording capabilities and 6-8 hours per week to train.

Coach Jacob cut his teeth on the WVMBA Racing Circuit. With this in mind, FS Concepts is proud to offer a Semi-Custom Training Plan focusing on the WVMBA Series. Before beginning this program you should have a heart rate monitor with zone recording capabilities, several weeks of base/endurance riding and 6-9 hours per week to train.

This plan is designed for the mountain biker who plans to compete in a 24 Hour Team Relay Event. This plan takes you through the final 10 weeks of your preparation for your event. Before beginning this plan you should have completed several weeks of base/endurance training, have a heart rate monitor with zone recording capabilities and have 8-11 hours per week (bulk of time on weekends) available to train.

Winter Training is the one time of year when a cyclist can focus exclusively on training without tapering or peaking for events. This plan is a moderate to high volume program designed for the competitive cyclist training 12-15 hours a week. Prior to beginning this plan you should be well rested, familiar with weight lifting (even have already begun lifting), and have a heart rate monitor with zone recording capabilities.

Climbing is an area of cycling that inspires some and causes dread in others yet all want to improve in this area. This plan is a 12 week approach focused on improving your climbing abilities. Prior to starting this plan you should have completed several weeks of base/endurance training, have a heart rate monitor with zone recording capabilities and have 7-10 hours per week available to train.

Mountain Bike Starts are a critical component to success in cross country events. With this plan, FS Concepts takes you through 8 weeks of focused training on improving your start and then maintaining a high pace. Before beginning this plan you should have completed several weeks of base/endurance training, have a heart rate monitor with zone recording capabilities and have 7-10 hours per week available to train.

Sprinting is a key aspect of racing. Whether you are sprinting for the win or sprinting out of a turn every cycling event requires sprinting. This plan focuses on helping you develop your sprint in 12 weeks. Before beginning this plan you should have completed several weeks of base/endurance training, have a heart rate monitor with zone recording capabilities and have 7-10 hours per week available to train.