6 Weeks to the Leadville Trail 100 - Advanced
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6 Weeks to the Leadville Trail 100 - Advanced
Author
FasCat Coaching
All plans by this CoachLength
6 Weeks
Typical Week
2 Day Off, 4 Bike, 2 Other, 1 Strength
Longest Workout
8:00 hrs
Plan Specs
cycling mountain biking advanced masters time goal power based hr based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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!
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!
Stats
Sample Day 1
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
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 4
Sweet Spot Training: 84 - 97% of FTP
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This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to complete 80 minutes of Sweet Spot Climbing.
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Slice the CLIMBS into small or large chunks, OR do them all at once. This is your choice as an athlete & a great way to choose a route you'd like to ride
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For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html
Sample Day 5
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 8
6x 1 min ON 1 min OFF FULL GAS!!
Sample Day 9
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 11
Sweet Spot Training: 84 - 97% of FTP
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This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to complete 100 minutes of Sweet Spot Climbing.
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Slice the CLIMBS into small or large chunks, OR do them all at once. This is your choice as an athlete & a great way to choose a route you'd like to ride
-
For more information about Sweet Spot Training please see:
http://www.fascatcoaching.com/sweetspotpartdeux.html