In 6 weeks we’ll have your legs & lungs ready for the demanding stage race that is the Tour of the Gila! The Gila is legendary for it's big climbs and high altitude. And weather too can be a factor in New Mexico's early Spring. This plan will help you sharpen your aerobic and anaerobic engine so all you need to add is your mental toughness! Whether or not your category gets to go up the famous Mogollon and Gila Monster climbs, you've still got plenty of elevation to be gained in the this race. This plan incorporates plenty of Sweet Spot work to get you ready for those long grinds in & out of Silver City. The Time Trial is notoriously hilly and windy so we've included tips on "turtling" in your TT training rides so when you're redlining in on the Tyrone TT, staying tucked is pure muscle memory. There's also plenty of punchy VO2 and even Tabata work to prep you for the Downtown Sliver City Criterium with its punchy climbs. This plan builds over 3 weeks, then tapers into the race. You’ll start the plan with a 20 minute Field Test and the FasCat Training Zones worksheet to set your wattage and heart rate zones so you can train at just the right in each workout. And we’ve included the small details like rest days, race-day Openers, strength & conditioning, stretching and Yoga videos to obtain those marginal gains that make the difference between surviving and racing the Gila! Questions about using this Tour of the Gila training plan? Email/call: email@example.com or 720.406.7444
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.
Do 8x30sec On 5min Off cadence sprints Max rpm!
2 x 10 minutes on 5 minutes recovery
Full Gas!!! As hard as you can but pace yourself for a steady effort on both
Flat 'n Fast group ride to get the leg speed going and get used to rotations, sprints, and putting your nose in the wind.
Sweet Spot Training: 84 - 97% of FTP - This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to achieve 45 (60 if you feel good) total minutes of Sweet Spot Climbing. - Choose climbs in the 8 - 45 minute range and climb for a total of 45 minutes from BOTTOM to TOP - This is your choice as an athlete & a great way to fit in a workout over varied terrain or even during a group ride For more information about Sweet Spot Training please see: https://fascatcoaching.com/tips/how-to-sweet-spot-train/ - Example # 3
2 sets of 5 x 1 min on 1 min off; FULL GAS!! 5 min inb/w set
Zone 6/FG Intervals! As hard as you can.
3 x 10 minutes ON; 10 minutes OFF
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold