FireCracker 50 Sweet Spot Plan - Intermediate/Expert/30+

Average Weekly Training Hours 08:21
Training Load By Week
Average Weekly Training Hours 08:21
Training Load By Week

FireCracker 50 Sweet Spot Plan - Intermediate/Expert/30+ Designed for the Mountain Biker with 1.5 - 2hours to train Tuesday thru Thursdays and 2-4 hours (on average) on Saturdays OR Sundays for a total of 8-12 hours per week You'll need to "Sweet Spot up the Whazoo" to successfully race two laps up and around Breckenridge this 4th of July. Therefore, this training plan concentrates on preparing you to climb for 10 - 30 minutes at a time during a 5 hour/ 50 mile race with sweet spot and threshold interval work. Every Saturday (or Sunday, you may flip flop) you'll do a fun (we hope) FireCracker 50 Simulation ride where you (again) Sweet Spot up the Whazoo. For these rides instead of being constrained with intervals we'll show you how to choose and use the terrain to achieve 45 > 60 > 90 minutes of sweet spot training during a long epic mountain bike ride. Just like the FireCracker 50. You'll start the six week training plan 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 train precisely in your sweet spot and not too hard, not too easy rather just right like Goldilocks. This test will also serve as a benchmark to measure future improvement! This plan includes all the "marginal gains" details to get even faster: Proper Periodization, 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. Select the Basic or Advanced Plan if you have more or less time to train. Plan starts on a Monday 6 weeks out from FireCracker. For 2017 that is the 23rd of May.

Sample Day 2
1:30:00
107.3TSS
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 3
1:30:00
86.5TSS
Trail Sweet Spot: 3 x 10

Find some open trail/climbs where you can get in three 15 minute blocks of time at sweet spot ,whether that be by watts/heart rate or perceived exertion [except the technical coasting]
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This time can include spots where your power drops for technical sections but keep the effort up for the duration.

Sample Day 4
1:30:00
100.9TSS
Tempo Bursts: 3 x 20 minutes

3 x 20 minutes on w/ a 'Burst' every 4 minutes during ; 10 minutes OFF
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Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
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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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For More Information Visit:
http://www.fascatcoaching.com/mtbpower.html

Sample Day 6
2:30:00
154.3TSS
Sweet Spot 3 x 15 Climbing Interval

3 x 15 minute ON Climbing Intervals; 12.5 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 7
2:00:00
92.5TSS
Endurance Zone 2 ~ 45 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 9
2:00:00
128.6TSS
Sweet Spot 2 x 20 Climbing Interval

2 x 20 minute ON Climbing Intervals; 12.5 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 10
2:00:00
118.6TSS
Tempo Bursts: 2 x 20 minutes

2 x 20 minutes on w/ a 'Burst' every 4 minutes during ; 10 minutes OFF
-
Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
-
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
-
For More Information Visit:
http://www.fascatcoaching.com/mtbpower.html

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.