Phil's Strava PR Plan for Segments > 15 minutes - Basic
Frank Overton of FasCat CoachingAll plans by this Coach
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Phil's Strava PR Plan for Segments > 15 minutes
Follow the same plan and principles that FasCat Athlete Phil Gaimon is using to exert social justice on Strava. While he's going for KOM's you can get a PR and/or KOM('s) with this 6 week plan.
Choose a Basic, Intermediate or Advanced plan based on how much time you have to train, your age and ability level. No matter which plan you choose, you'll 'enjoy' all the nastiness that makes Phil faster: threshold, supra threshold and even Sweet Spot work specific to Strava segments/KOM's > 15 minutes.
You'll perform a Strava "Field Test" at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM.
This plan is specific to segments great than 15 minutes, and no longer than 1 hour. Thus this training plan includes alot of long sustained maximal interval workouts. For segments < 15 minutes please select the "< 15 minutes plan" as that plan will focus more on VO2, Anaerobic and Tabata interval workouts.
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. You'll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:07 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:07 hrs||2:30 hrs|