Venus de Miles 6 Week Endurance Boost! - Basic

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

Venus de Miles 6 Week Endurance Boost! - Basic We all want to get better at going the distance- this 6-Week Training Plan will show you how! This plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can go big in week 6! You'll be riding lots of Tempo on the bike with some hills on the weekends and some Threshold efforts by the end of the 6 weeks. There's also cadence work in here to help you improve your pedaling efficiency which will make a big difference on rolling hills! You can ride the workouts in this plan using a heart rate monitor, or you can use Rate of Perceived Exertion if you don't have heart rate. A bike computer with cadence is also handy but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride! And because we only get faster when we let our body recovery, there's rest days and recovery techniques like Yoga and foam rolling with videos to keep you on track. This Basic plan is for the rider who has about an hour 3x/week to ride M-F and about 2 hours on weekends. It assumes you've already been getting out a bit this season and are now set to increase your miles. Maybe you've just started as a cyclist and want to venture out beyond the bike paths so you are ready to go long in the Venus de Miles Ride! You're looking forward to getting into shape and maybe losing a few pounds!

Sample Day 2
1:00:00
25.8TSS
Tempo 5 x 4 minutes

5 x 4 minutes ON (zone 3) 2 minutes OFF
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Perform the Intervals by riding between 84-94% of your threshold Heart Rate. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
RPE 3-4 out of 10

Sample Day 4
1:00:00
Endurance with Cadence Surges

Ride Zone 2. Every 5min, spin up your feet to get your cadence up over 100+rpm in 20-30sec, without changing gears. Then return to a normal 85-90rpm again.
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 6
2:00:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

Sample Day 7
1:30:00
71.4TSS
Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedaling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 9
1:00:00
28.3TSS
Tempo 4 x 6 minutes

4 x 6 minutes ON Tempo (zone 3), 3 minutes OFF
-
Perform the Intervals by riding between 84-94% of your threshold Heart Rate. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
RPE 3-4 out of 10

Sample Day 11
1:00:00
28.7TSS
1 Minute Spin Ups

Ride Zone 2. in the last 20min, do 8x1min On 1min Off high rpm with cadence 105+. Relax your upper body and drive the pedals from your hips while holding them stable in the saddle.
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 13
2:00:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.