6 Weeks to the Leadville Trail 100 (2019) - Advanced

Average Weekly Training Hours 11:40
Training Load By Week
Average Weekly Training Hours 11:40
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 1.5-2.5 hours a day to ride during during the week. And since you're targeting a Leadville finishing time of 8-9 hours, you're going to need to be able to do rides up to 8 hours on the weekends to fully prepare!

Sample Day -15
2:00:00
150.3TSS
Threshold Intervals 4 x 15 minutes

4x 15 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 -14
2:00:00
128.1TSS
Sweet Spot 2 x 25 minutes

2 x 25 minutes ON; 10 minutes recovery

Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day -8
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 -6
1:30:00
73.3TSS
Endurance Zone 2 ~ 75 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 -3
2:30:00
125.1TSS
Endurance Zone 2 ~ 125 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 0
1:00:00
56.7TSS
Zone 6: Anaerobic Intervals 2 sets of 5 x 30 seconds ON 1 minutes OFF

5 x 30 seconds ON 30 seconds OFF FULL GAS; 5 minutes inb/w sets.
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Zone 6/FG Intervals! As hard as you can!!

Sample Day 2
1:00:00
53.6TSS
Openers 4 x 45 seconds

4 x 45 seconds on 90 seconds off. FULL GAS!! - Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race

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.