Phil's Fondo - Basic

Author

FasCat Coaching

All plans by this Coach

Length

6 Weeks

Typical Week

1 Strength, 1 Other, 5 Bike, 2 Day Off

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century beginner weightloss power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Train with Phil's Coach, FasCat Frank to prepare for Phil's Fondo! You'll complete similar workouts to what Phil does to prepare for exerting social justice on Strava. Sweet Spot Training, Threshold Intervals and even some Anaerobic Work. It's all in here.

This plan was designed for the athlete that works M-F, 9-5 (ish) and has roughly 4 - 10 hours per week to ride/train. If you can train 1 hour, Tuesday thru Thursdays and 2 - 3 hours on Saturdays, this plan will prepare you optimally for Phil's Fondo.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:40

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.

Back to Plan Details

Sample Day 1

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 2

1:00:00
54.6TSS
Tempo 3 x 8 minutes

3 x 8 minutes ON (zone 3) 4 minutes OFF
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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 3

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)
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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 5

2:00:00
100TSS
The Saturday Ride

The Saturday Ride will be a staple for your training to prep for Phil's Fondo. In a few week's time you'll be doing longer and harder Saturday rides.
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Ride with a group/teammates/ or even solo over challenging terrain preferably with climbing if you have that options. Be adventurous if solo.
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Phil's Fondo has A LOT of climbing so your Saturday rides should too.
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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 6

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 8

1:00:00
63.4TSS
Sweet Spot 3 x 8 minutes

3 x 8 minutes ON; 4 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/

Sample Day 9

1:00:00
52.1TSS
Tempo 2 x 12 minutes

2 x 12 minutes ON (zone 3) 6 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/

Phil's Fondo - Basic

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