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Gravel In-Season - Basic - Hilly

Author

Frank Overton

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

cycling gran fondo/century beginner masters weightloss time goal power based hr based tss based

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Plan Description

Our Gravel In-Season Training Plan is for the athlete who’s already raced one of their big gravel races and wants to train for their next gravel event later on in the season

This gravel plan focuses on helping you recover from the weekend’s training and balances the mid-week structured sweet spot and tempo interval workouts. On Saturdays the Gravel simulation rides will test out your equipment, your pacing + your nutrition and hydration as Coach Frank and Jackson have podcasted about.

Additionally, this training plan includes all the “marginal gains” details to get even faster: 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 and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about using this training plan? email/call: help@fascatcoaching.com or 720.406.7444

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:28 hrs 4:30 hrs
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Workouts Per Week Weekly Average Longest Workout
7:28 hrs 4:30 hrs
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FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.

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
65.2TSS
Criss Cross, Tempo > VO2: 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
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These efforts are done at "Tempo" for the duration, while the "cross" is done at VO2 Wattages, then returned to Tempo.
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1-4 min @ TEMPO
4-5 min @ VO2 Wattage
5-9 min @ TEMPO
9-10 min @ VO2 Wattage
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Criss-Cross Intervals are meant to help simulate the extended surges encountered in the peloton or when climbing on the mountain bike or during a road race. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
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5 minutes of Recovery @ Zone 2 watts & HR
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To read more about Criss Cross Intervals, see:
https://fascatcoaching.com/tips/criss-cross-intervals/

Sample Day 3

1:00:00
66.2TSS
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 5

1:00:00
65.7TSS
Zone 5/VO2 Max: 4 minuters

1 set of 3 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 6

2:00:00
121.7TSS
1/2 Gravel Simulation

One 1 hour climb/effort - pretty close to full gas, you can use this climb and or section of road to dial in your your Functional Threshold Power if you go as hard as you can

Sample Day 8

1:15:00
77.8TSS
Threshold Intervals 2 x 10 minutes

2 x 10 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 9

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

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