Steamboat Gravel 2019 - Intermediate

Average Weekly Training Hours 09:59
Training Load By Week
Average Weekly Training Hours 09:59
Training Load By Week

Welcome to the Steamboat Gravel training plan!! With a demanding course this training plan will put you in a good spot! Get ready to ride some gravel!

If you have 8-12 hours per week and the desire to be well prepared for the SBT GRVL, this plan will put you at the bottom of the climbs in good shape! The last two Saturdays of the plan include "Race Simulations" with route and intensity descriptions + the all important nutrition and hydration considerations

Sample Day 1
0:22:00
Foundation Work and REVO

Follow this routine: https://stream.foundationtraining.com/programs/12-minute-workout
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Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). 
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This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
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Standing Activation
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Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides
https://www.youtube.com/watch?v=oY7v_SpDxcc
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Skate :: same as above
https://www.youtube.com/watch?v=MElyAbCbmGM
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Couch stretch ::Hold 2 min, every day!
https://www.youtube.com/watch?v=8GEnBM6BGYg

Sample Day 2
1:30:00
96.9TSS
Threshold: Field Test

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
1:30:00
96.2TSS
Sweet Spot 2 x 20 minutes

2 x 20 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
1:30:00
100.9TSS
Tempo Bursts: 3 x 20 minutes

3 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
70.1TSS
Zone 5/VO2 Max: 4 minuters

2 sets 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
4:30:00
273.8TSS
1/2 Steamboat Gravel 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 8
0:22:00
Foundation Work and REVO

Follow this routine: https://stream.foundationtraining.com/programs/12-minute-workout
-
Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). 
-
This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
-
Standing Activation
-
Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides
https://www.youtube.com/watch?v=oY7v_SpDxcc
-
Skate :: same as above
https://www.youtube.com/watch?v=MElyAbCbmGM
-
Couch stretch ::Hold 2 min, every day!
https://www.youtube.com/watch?v=8GEnBM6BGYg

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.