Phil's Fondo - Intermediate

Author

FasCat Coaching

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike, 1 Day Off, 2 Other

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century intermediate

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Summary

Includes Structured Workouts

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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 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 Phil's Fondo.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:55

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

1:30:00
98TSS
Sweet Spot Bursts: 3 x 10 minutes

3 x 10 minutes ON in Sweet Spot with a 'burst' every 2 minutes; 5
minutes recovery
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Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.
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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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https://fascatcoaching.com/tips/sweet-spot-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

3:30:00
175TSS
3.5 hours Group or Hard Ride

3.5 hour Group/Team Ride today
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ALL Zones and Intensities. If no Group head out on your own and choose challenge undulating and/or hilly terrain and push yourself from the bottom to the top of the climbs/sections/segments.
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A good day to go STRAVA Hunting.
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We will be increasing the duration of your rides by 30 minutes each Saturday working your way up to a 5 hour ride so you can go the distance of the Fondo.

Sample Day 6

2:00:00
97.7TSS
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

1:30:00
110.3TSS
Threshold Intervals 2 x 20 minutes

2 x 20 minutes ON Threshold; 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

1:30:00
86.2TSS
Sweet Spot 3 x 12 minutes

3 x 12 minutes ON; 6 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit: http://www.fascatcoaching.com/sweetspottraining.html

Phil's Fondo - Intermediate

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