FasCat Iceman 2017 Training Plan by Coach Jake

Average Weekly Training Hours 08:29
Training Load By Week
Average Weekly Training Hours 08:29
Training Load By Week

FasCat 6 week Iceman Training Plan by Coach Jake Rytlewski If you have ever heard of or been to Kalkaska or Traverse City, Michigan chances are you have done or heard of the Iceman Cometh. The Iceman Cometh is a 30 mile point to point mountain bike race in northern Michigan held yearly on the first Saturday of November. What started off as a small event with only a handful of racers has turned into an end of the year party drawing over 4,000 racers. Even though there is a lot of talk about the after party, many riders like to finish of the year on a high note with a good result. Iceman Cometh has a few key features which this training plan focuses on. Of course the biggest variable is the weather where it can be anywhere from 70 degrees to 20 degrees and 6 inches of snow or anything in between. Each week has a training day dedicated to skills. You should look to ride in different trail conditions such as sand and mud so you will be ready and confident. Iceman is said to be a road racers course with all the two track and dirt roads. You will need a huge aerobic engine as you will be spending a lot of time riding as close to your FTP as possible, while being able to make those anaerobic efforts getting over the short steep climbs. From the start you have to be ready to go Full Gas. This is true regardless if you are looking for a result or just to do a personal best time. For those looking for a result you will need to get in position to hit the trails in the front, and for those looking for a fast time you will want to take advantage of the draft from the other riders. You will be sprinting off the start line and fighting for position to get to and stay near the front for the first 2 miles. Once you hit the trails it is single file and there is very little passing. Without a good position you can find yourself losing the leaders, and or being held up by slower riders and crashes. With Iceman being more a road course it is crucial to draft and stay with the leaders. You don’t hit the first single track until 8 miles into the race. You get 2 miles of single track after the fast start and need to keep up. Again any mishap or slow up will cost you as the race heads for Steve’s secret and some tough climbs before opening back up on some two track and dirt roads. After 4 miles of fast two track and dirt roads you will be approaching the Williamsburg road crossing. This is a great opportunity to get a feed or make sure you are eating and topping off with fuel. You will have a fast mile or two before hitting the Vasa Trail. The Vasa Trail can either be your friend or enemy! If you have been able to sit in the draft, been staying fueled and have put in the training you can really enjoy the last 8 miles. Here you will find many little climbs that can make or break you race. These hills will take you 1 - 4 minutes at a full gas effort. You want to stay smooth through here and keep the pressure on over the top of the climbs. Use the last ones as a launch pad to try to separate yourself from the rest. You’ll want to be in the front before you hit the last twisty mile through the camp ground as you will find little opportunities to pass. For the first build cycle of this training plan you will be focusing on your aerobic engine with just hint of anaerobic efforts. You will begin with sweet spot and some long tempo intervals to help build up your aerobic engine to be ready to race hard for 2 - 3 hours. The plan mixes in the anaerobic efforts with tempo burst workouts during the week and the weekends mix in Zone 5 and 6 efforts in with aerobic intervals. In a race you will very rarely just sit at a steady pace throughout. By mixing in these surges it trains your body to be able to respond and recover between harder anaerobic efforts. During the second build cycle you will start working on your FTP with threshold intervals. Having a high FTP for Iceman is important as you will be spending a lot of time at it and above. The s

Sample Day 1
0:20:00
Foundation Work and Foam Rolling

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for. Follow the link to the video: http://youtu.be/4BOTvaRaDjI Do some foam rolling and stretching after the foundation routine.

Sample Day 2
1:30:00
Sweet Spot 4 x 9 minutes

Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
http://www.fascatcoaching.com/sweetspottraining.html

Complete 4 x 9 min on Sweet Spot 4.5 min of recovery

Sample Day 3
1:00:00
Tempo Burst 3 x 10 minutes

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
Perform the effort at tempo/Zone 3, then 'burst' out of the saddle for the prescribed duration, then return to tempo. You should feel like you are working but not "suffering"
For More Information Visit:
http://www.fascatcoaching.com/mtbpower.html

3 x 10 minutes Tempo w/ a 'Burst' of 8 - 12 seconds every 2 minutes
5 minutes recovery

Sample Day 4
1:00:00
50TSS
Zone 2 ~ 50 TSS

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine.

Sample Day 5
0:20:00
Foundation Work and Foam Rolling

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for. Follow the link to the video: http://youtu.be/4BOTvaRaDjI Do some foam rolling and stretching after the foundation routine.

Sample Day 6
1:30:00
Tempo 2 x 30 minutes

Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"

Complete 2 x 30 minutes Zone 3 Tempo
10 minutes off between

http://www.fascatcoaching.com/tempotraining.html

Sample Day 7
2:30:00
125TSS
Zone 2 ~ 125 TSS

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine.

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.