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Breck Epic - Basic

Author

Frank Overton, FasCat Coaching

All plans by this Coach
No Ratings

Length

7 Weeks

Plan Specs

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

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Plan Description

Breck Epic Sweet Spot Training Plan - Basic

In order to successfully race for 3 or 6 days around Breckenridge this August, you'll need to ride a TON of Sweet Spot! This plan incorporates plenty of Sweet Spot and some threshold work too so you'll be ready for those 10-30 minute climbs at altitude across multiple days!

This plan starts with a 20 minute Field test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet, especially Sweet Spot! Weekday rides include Sweet Spot and Threshold trail rides with some steady endurance miles too. There's also days to focus on just your trail skills because good trail skills = free speed! The weekends are chock full of Block Training where you'll ride back-to-back days of Sweet Spot on climbs and trails. You'll use the terrain instead of the timer to achieve 45 > 60 > 90 minutes of Sweet Spot on epic rides as you prepare your legs & lungs for this 3 or 6 day stage race.

This plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga and Foundation work – 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:42 hrs 1:15 hrs
4:32 hrs 5:00 hrs
0:04 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:42 hrs 1:15 hrs
4:32 hrs 5:00 hrs
0:04 hrs 0:30 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
78.2TSS
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

1:00:00
56.8TSS
Trail Sweet Spot: 2 x 10

Find some open trail/climbs where you can get in three 10 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 3

1:00:00
60.1TSS
Tempo Bursts: 2 x 15 minutes

2 x 15 minutes on w/ a 'Burst' every 3 minutes during ; 7.5 min 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 5

2:00:00
119.4TSS
Sweet Spot 2 x 15 Climbing Interval

2 x 15 minute ON Climbing Intervals; 7.5 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 6

1:00:00
46.2TSS
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 8

1:00:00
66.6TSS
Sweet Spot 2 x 15 Climbing Interval

2 x 15 minute ON Climbing Intervals; 12.5 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 9

1:15:00
80.1TSS
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

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