Intervals for the Stage Racer - Basic
Six Week Interval Training Plan for Stage Racers
Are you an all-around hard man/woman on the road bike who can't race just one discipline? Our 6-week training plan for stage racers combines plenty of threshold work in the aero position with Sweet Spot, VO2's, and Anaerobic intervals to get you ready for anything the pack or the terrain can dish out! And to really get fast, there's the dreaded Tabatas! This plan even incorporates training races along with the weekend group rides so you're getting a chance to work your pack reading skills as well as your legs and lungs! With all of those hard efforts, we've balanced it with endurance rides and recovery days to you stay healthy and progressing toward your fastest season yet!
We've included the FasCat Wattage and Heart Rate Zones Sheet with a Field Test that you'll do before and after so you can measure your improvement and keep your training zones accurate! Plus, if you've got a compatible Garmin or use a smart trainer, you can export the interval workouts to your device and ensure that you are riding at exactly the right efforts! Recovery techniques, Yoga, strength and conditioning work and regeneration weeks will help you get those marginal gains that make the difference between 1st and second place. There are videos for you to follow along with the exercises, all you need is a physical therapy style rubber band and the motivation to be your fastest self!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||6:21 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:21 hrs||3:00 hrs|
Sample Day 1
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 2
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) - For More Information, please Read: https://www.fascatcoaching.com/tips/training-zones/ - Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
Sample Day 3
3 x 8 minutes ON Threshold; 4 minutes recovery
98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.
Sample Day 5
Flat 'n Fast group ride to get the leg speed going and get used to rotations, sprints, and putting your nose in the wind.
Sample Day 6
Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun
Sample Day 8
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)
For More Information, please Read:
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
Sample Day 9
2 x 10 minutes ON; 10 minutes OFF
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold