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Bailey Hundo - Advanced

Author

Frank Overton, FasCat Coaching

All plans by this Coach

Length

7 Weeks

Plan Specs

cycling mountain biking advanced masters weightloss power based hr based tss based strength

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Plan Description

This 6 week plan for the athlete wanting to target the Bailey Hundo 100 Mile MTB Race.
The "Hundo" requires climbing prowess, combined with high speed descending ability, and this plan works to target both.

The plan is designed for athletes who work a full time job, with short structured workouts Monday-Friday and longer endurance rides on the weekend. You will build aerobic endurance and power through tempo, sweet spot, and threshold efforts, but with a little bit of everything dosed throughout to have you arriving on the start line firing on all cylinders!

You'll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you'll be sure to ride at the correct efforts and you can measure your improvement too! Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

This Advanced plan is for the rider with 1-2 hours a day to ride during during the week and 2-5.5 hours on the weekend



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:36 hrs 6:00 hrs
4:12 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:36 hrs 6:00 hrs
4:12 hrs 5:00 hrs

Training Load By Week


FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.

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
90.7TSS
Sweet Spot: 3 x 10 minutes

3 x 10 minutes ON; 5 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 3

2:00:00
113.1TSS
Tempo 3 x 15 minutes

3 x 15 minutes ON (zone 3) 6 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"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 5

2:00:00
162TSS
Mtb Ride @ 90% Race Pace

Head to the local trails and push yourself not quite at race pace but more like 90%
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Really juice the power up the short steep climbs and hammer everywhere else!
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Find a loop and time yourself. How fast can you do the loop? How consistent are your times over each lap?

Sample Day 6

2:00:00
112.7TSS
Trail Tempo: 3 x 15

3 x 15 minutes ON, 5 minutes OFF
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Find some open trail/singletrack where you can get in 10 minute blocks of time at Tempo Heart Rates
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This time can include spots where your power drops or goes over for technical sections but keep the effort up for the duration. 
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2 fer = working on technical singletrack skills during the Tempo efforts!

Sample Day 8

1:30:00
103.6TSS
Tabatas! 20/10's

2 sets of 10 x 20 sec on 10 sec off Full Gas!! 
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15 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/

Sample Day 9

2:00:00
111.5TSS
Trail Sweet Spot: 3 x 12

3 x 12 minutes ON, 6 minutes OFF
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Get in a solid ~ 30 min warm up and then find some open trail/singletrack where you can get in 10 minute blocks of time at Sweet Spot wattages and/or heart rates [except the technical coasting]
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This time can include spots where your power drops or goes over for technical sections but keep the effort up for the duration. 
-
2 fer = working on technical singletrack skills during the sweet spot efforts!

$49.00 - Buy Now