Crusher in the Tushar - Basic

Average Weekly Training Hours 06:08
Training Load By Week
Average Weekly Training Hours 06:08
Training Load By Week

Designed by the 2013 Amateur Winner & 13th Place overall finisher with a time of 4:51:12, Frank Overton, owner and founder of FasCat Coaching. Frank has taken his knowledge of his training & experience of last year and applied it to this plan. If you have 4-9 hours per week and the desire to be well prepared for the Crusher, this plan will put you at the bottom of the climbs in good shape! The last two Saturdays of the plan include "Crusher Simulations" with route and intensity descriptions + the all important nutrition and hydration considerations

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 3
1:00:00
57.9TSS
Sweet Spot 2 x 10 minutes

2 x 10 minutes ON; 10 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 4
1:15:00
79TSS
Tempo Bursts: 2 x 20 minutes

2 x 20 minutes on w/ a 'Burst' every 4 minutes during ; 10 minutes OFF
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Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
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Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel
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For More Information Visit:
http://www.fascatcoaching.com/mtbpower.html

Sample Day 6
1:00:00
59.9TSS
Zone 5/VO2 Max: 4 minuters

1 set of 2 x 4 minutes ON 4 minutes OFF FULL GAS; 8 min b/w sets
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How To Perform VO2Max Intervals Properly:
https://www.fascatcoaching.com/tips/vo2-max-intervals/
The Right WAY and WRONG WAY:
https://www.fascatcoaching.com/tips/how-to-perform-intervals-properly-using-your-powermeter/
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Sample Day 7
4:00:00
288.9TSS
1/2 Crushar Simulation

One 1 hour climb - pretty close to full gas, you can use this climb to dial in your your Functional Threshold Power if you go as hard as you can

Sample Day 9
1:00:00
61.1TSS
Threshold Intervals 2 x 8 minutes

2 x 8 minutes ON Threshold; 7.5 minutes recovery
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98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.

Sample Day 10
1:00:00
101.2TSS
Anaerobic Over Under 3 x 5 (30 secs)

3 x 5 minutes ON 5 min OFF
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First 30 seconds of interval is 200% of FTP, then 'settle' into zone 5. Finish with last 30 seconds, Full Gas > 200% of FTP
5 minutes off
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Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or 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.