Phil's Fondo - Intermediate

Average Weekly Training Hours 08:48
Training Load By Week
Average Weekly Training Hours 08:48
Training Load By Week

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. For those l

Sample Day 2
1:30:00
Sweet Spot: 3 x 10

3 x 10 min on in Sweet Spot, 5 min of recovery - Building a Hemi-Powered Aerobic Engine! For More Information Visit: https://fascatcoaching.com/tips/sweet-spot-training/ - Use your FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates

Sample Day 3
1:30:00
75TSS
Tempo: 4 x 8

4 x 8 minutes ON TEMPO/(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"
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For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 4
1:00:00
50TSS
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2 Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP - For More Information, please Read: https://www.fascatcoaching.com/tips/training-zones/

Sample Day 6
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 7
1:00:00
45TSS
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/

Sample Day 9
1:30:00
75TSS
Sweet Spot Bursts 3 x 8

3 x 8 min on in Sweet Spot with a 'burst' every 2 minutes during the 8 minute interval; 4 minutes recovery
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Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle every 2 minutes for 5 secs 200% of your FTP 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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You should feel like you are working but not "suffering"
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https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 10
1:30:00
75TSS
Tempo: 2 x 15

2 x 15 minutes on (zone 3) 7.5 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"
https://fascatcoaching.com/tips/tempo-training/

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.