Belgian Waffle Ride 2019 Training Plan - Intermediate

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week

What’s better than starting an epic “Hell of the North” ride that begins with a feast of Belgian Waffles? Knowing you’ve got the legs and lungs to tackle this epic ride!

It’s the hard man/woman’s ride for the New World! The 2019 Belgian Waffle Ride follows the tradition of the European Spring Classics which means plenty of dirt and even more climbing! And those 13,000 feet of climbing aren’t going to do it all on their own so we’ve got you covered with a 6 week training plan so your legs can go the distance! This plan includes plenty of sweet spot and threshold climbing workouts and the all important simulation training rides specific for the difficult climbs you’ll face. You’ll perform structured intervals mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride).

Since a ride of this magnitude requires more than six weeks of training you should consider completing the two “Six Weeks to Sweet Spot” Plans 1 & 2 before tackling this final 6 week preparatory plan. If you want to truly get serious add a climbing interval training program after completing both or either of sweet spot plans 1 & 2 for a complete 24 week plan.

Additionally, this sweet spot training plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Foundations, and Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! And we’ve added weekly Yoga with a 60 day FREE YogaGlo membership so there’s no excuses to miss out!

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.

Sample Day 2
1:00:00
66.7TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 25
1:00:00
47.2TSS
Endurance Zone 2 ~ 45 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 27
4:00:00
200TSS
4 hours Group or Hard Ride

4 hour Group/Team Ride today
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ALL Zones and Intensities. If no Group head out on your own and choose challenge undulating and/or hilly terrain and push yourself from the bottom to the top of the climbs/sections/segments.
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Sample Day 30
1:00:00
59.8TSS
Zone 6: Anaerobic 5 x 1 minute

5x 1 min ON 1 min OFF FULL GAS!!

Sample Day 38
1:00:00
56.7TSS
Zone 6: Anaerobic Intervals 2 sets of 5 x 30 seconds ON 1 minutes OFF

5 x 30 seconds ON 30 seconds OFF FULL GAS; 5 minutes inb/w sets.
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Zone 6/FG Intervals! As hard as you can!!

Sample Day 39
1:00:00
46.2TSS
Endurance Zone 2 ~ 45 TSS

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 41
1:00:00
53.6TSS
Openers 4 x 45 seconds

4 x 45 seconds on 90 seconds off. FULL GAS!! - Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.