Phil's Strava PR Plan for Segments > 15 minutes - Advanced
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!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||11:06 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:06 hrs||4:00 hrs|
Sample Day 1
Pre Test Openers. After a 10 - 15 minute warm up in low zone 2, Complete 2 x 3 minutes in Zone 4. Rest for 2 minutes between. Rest of ride easy Zone 2.
Sample Day 2
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
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.
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
3 x 7 minutes ON; 7 minutes OFF
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold
Sample Day 4
3 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
Sample Day 6
Pre-Race Hill Climb Openers @ your 60 min FTP Wattage & Heart Rate to get a feel for what that pace feels like and to open up the vascular system. Do these on the bike you'll be racing tomorrow & and on the race course (if possible). Openers: 2 x 3 min ON @ FTP wattage 6 min OFF, then 10 min Zone 2 recovery, then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF. Make sure your bike is working properly especially if you are swapping out training wheels for aero wheels. Exchange carbon brake pads, etc.. Short Hillclimb Geek Tip: Remove water bottle cage(s) and nuts if the expected time is < 20 minutes!
Sample Day 7
2 x 20 minutes ON (zone 3) 10 minutes OFF
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:
Sample Day 7
Choose your favorite Strava Segment ride to it in Zone 2 [or as easy as possible] and go for your PR. Full Gas as hard as you can.
This is a ONE time maximal effort: aka need to go lay in a ditch afterwards :)