Phil's Strava PR Plan for Segments < 15 minutes - Intermediate
Author
Frank Overton of FasCat Coaching
All plans by this CoachLength
7 Weeks
Typical Week
5 Bike, 1 Day Off, 1 Strength, 1 Other
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling intermediate masters time goal power based hr based tss based
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Summary
Includes Structured Workouts
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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: Tabatas, VO2's, 1 minuters and even threshold work specific to Strava segments/KOM's < 15 minutes. You'll be riding 4-8 hours a week with intervals and hours progressing through the 6 weeks. 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 less than or equal 15 minutes, thus includes alot of VO2, Anaerobic, and short threshold work. For segments > 15 minutes please select the "> 15 minutes plan" as that plan will focus more on threshold training with sweet spot training to back it up.
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!
Stats
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
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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
2 sets of 3 x 3 minutes ON 3 minutes OFF; 6 min b/w sets
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How To Perform VO2Max Intervals Properly:
https://www.fascatcoaching.com/tips/vo2-max-intervals/
The Right WAY and WRONG WAY:
https://www.fascatcoaching.com/tips/how-to-perform-intervals-properly-using-your-powermeter/
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Choose a flat to slightly uphill stretch of road that lasts at LEAST 3 minutes. Go back and forth if its a hill or continue on if flat-ish. Avoid downhill sections during the intervals
Warm up and cool down in Zones 1/2.
Sample Day 4
3 x 12 minutes ON (zone 3) 6 minutes OFF
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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:
https://fascatcoaching.com/tips/tempo-training/
Sample Day 6
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.
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This is a ONE time maximal effort: aka need to go lay in a ditch afterwards :)
Sample Day 7
Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.
Sample Day 9
2 sets of 2 x 4 minutes ON 4 minutes OFF; 8 min b/w sets
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How To Perform VO2Max Intervals Properly:
https://www.fascatcoaching.com/tips/vo2-max-intervals/
The Right WAY and WRONG WAY:
https://www.fascatcoaching.com/tips/how-to-perform-intervals-properly-using-your-powermeter/
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