6 Weeks to the Leadville Trail 100 (2017) - Basic

Average Weekly Training Hours 07:10
Training Load By Week
Average Weekly Training Hours 07:10
Training Load By Week

This plan builds over 4 weeks, then tapers into the race. You'll start the plan with a 20 minute Field Test and the FasCat Training Zones worksheet to set your wattage and heart rate zones so you can train at just the right in each workout. And we've included the small details like rest days, race-day Openers, and stretching and Yoga videos to obtain those marginal gains that make the difference between just finishing or earning a coveted belt buckle! Intermediate- This Intermediate plan is for the rider with 1-1.5 hours a day to ride during during the week. And since you're targeting a Leadville finishing time of 11-12 hours, you're going to need to be able to do rides up to 8 hours on the weekends to fully prepare!

Sample Day 3
1:00:00
78.2TSS
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 4
1:00:00
47.6TSS
Endurance Zone 2 ~ 50 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 6
1:30:00
85TSS
"FreeStyle" Sweet Spot

Get in as much time in your sweet spot training zones as possible today. - For example, 45 minutes total - Sweet Spot Training: 84 - 97% of FTP This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to complete the allotted time as it fits. Slice the workout time into small or large chunks, do it all at once. - This is your choice as an athlete & a great way to fit in a workout over varied terrain or even during a GROUP RIDE - For more information about Sweet Spot Training please see: https://fascatcoaching.com/tips/how-to-sweet-spot-train/

Sample Day 7
3:00:00
148.1TSS
Endurance Zone 2 ~ 150 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 10
1:00:00
54.2TSS
Zone 6: Anaerobic 3 x 1 minute

3x 1 min ON 1 min OFF FULL GAS!!

Sample Day 11
0:45:00
15.2TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 13
1:30:00
85TSS
"FreeStyle" Sweet Spot

Get in as much time in your sweet spot training zones as possible today. - For example, 45 minutes total - Sweet Spot Training: 84 - 97% of FTP This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to complete the allotted time as it fits. Slice the workout time into small or large chunks, do it all at once. - This is your choice as an athlete & a great way to fit in a workout over varied terrain or even during a GROUP RIDE - For more information about Sweet Spot Training please see: https://fascatcoaching.com/tips/how-to-sweet-spot-train/

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.