Triple Bypass 2019 - Intermediate

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

This Triple Bypass Training Plan is for the cyclist that wants to cover all 120 miles at high altitude with strength and confidence! Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and you ability level.

This plan is periodized so your riding time and effort will increase over time to boost your strength and endurance for those long climbs. You can ride the workouts with a powermeter, heart rate monitor, or Rate of Perceived Exertion and a bike computer with cadence. You’ll start with a Field Test to set your training zones and you’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan which includes Rate of Perceived Exertion too!

Additionally, this Triple Bypass training plan includes all the “marginal gains” details to get even stronger: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured Sweet Spot and Tempo intervals mid-week with solo or group rides on the weekends. There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

This plan was designed for the athlete that works M-F, 9-5 (ish) and has roughly 8 - 12 hours per week to ride/train. If you can train 1 - 2 hours, Tuesday thru Thursdays and 2 - 4 hours on Saturdays, this plan will prepare you optimally for your Fondo.

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
-
For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
-
http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
-
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.
-
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 0
1:30:00
78TSS
Tempo 4 x 8 minutes

4 x 8 minutes ON (zone 3) 4 minutes OFF
-
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 2
2:00:00
100TSS
The Saturday Ride

The Saturday Ride will be a staple for your training to prep for the Triple. In a few week's time you'll be doing longer and harder Saturday rides.
-
Ride with a group/teammates/or even solo climbing at altitude if you have that option. Be adventurous if solo!
-
There are no zones or wattages, but let the terrain and your motivation push yourself to all zones with an emphasis on Sweet Spot and Threshold. Tempo once you become tired 60-75% into the ride.

Sample Day 7
1:30:00
82.4TSS
Tempo 2 x 15 minutes

2 x 15 minutes ON (zone 3) 7.5 minutes OFF
-
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 16
3:30:00
175TSS
3.5 hours Climbing or Group Ride

3.5 hour Group/Team Ride today
-
ALL Zones and Intensities. Push yourself from the bottom to the top of the climbs/sections/segments on hilly terrain. If you can ride at altitude today, do it! If not hills, do a hard group ride instead.
-
A good day to go STRAVA Hunting.

Sample Day 23
4:00:00
201.6TSS
4 hours Climbing or Group Ride

4 hours Climbing or Group Ride
-
ALL Zones and Intensities. Push yourself from the bottom to the top of the climbs/sections/segments on hilly terrain. If you can ride at altitude today, do it! If not hills, do a hard group ride instead.
-
A good day to go STRAVA Hunting.

Sample Day 30
5:00:00
250TSS
5 hour Climbing Ride at altitude!

5 hour Climbing Ride today, at altitude if possible
-
ALL Zones and Intensities. If no altitude, choose challenge undulating and/or hilly terrain and push yourself from the bottom to the top of the climbs/sections/segments. Or find a hard group ride instead.
-
If you live in the Denver/Boulder area, today's a great day to ride Sqaw Pass!

FasCat Coaching
|
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.