Six Weeks to Sweet Spot Part 3 - Intermediate

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

Sweet Spot Training Plan, Part 3 for athletes who are racing within 4 weeks but still need to build base/ride more/raise CTL/increase threshold power. This plan may be started if you’ve been riding some but need to ride more. Or if you’ve completed either or both of the sweet spot training plans 1 and/or 2, you are primed and ready to tackle our sweet spot part 3 training plan.

Put the finishing touches on your ‘base’ and transition over to ‘race’ with this plan by bridging the gap between the two with Criss Cross Intervals and Over Unders.

Choose between a basic, intermediate or advanced plan depending on how much time you have to train and your age/ability level. Continue to build your fitness with our third Sweet Spot build and simultaneously do a little bit of intensity to prepare for your first races of the season.

If you haven’t tested your FTP lately, you’ll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones including Sweet Spot using the included FasCat Wattage and Heart Rate Zones Sheet! Then you’ll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!

Plus, we’ve included 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 Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility too

Questions about improving your climbing using our training plan? Email/call: help@fascatcoaching.com or 720.406.7444
For more FasCat training plans with a FREE TrainingPeaks Premium account, please visit https://fascatcoaching.com/training-plans/

Sample Day 2
1:00:00
68.8TSS
Field Test: 20 minuter

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 4
1:00:00
60.4TSS
Crisscross: Tempo / Sweet Spot: 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
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These efforts are done at "Tempo" for the duration, while the "cross" is done at Sweet Spot, then returned to Tempo.
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1-4 min @ TEMPO
5-6 min @ Sweet Spot Watts
6-9 min @ TEMPO
9-10 min @ Sweet Spot Watts
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Criss-Cross Intervals are meant to help simulate the extended surges encountered in the peloton or when climbing on the mountain bike or during a road race. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
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5 minutes of Recovery @ Zone 2 watts & HR

Sample Day 9
1:30:00
87.5TSS
Crisscross: Tempo / Sweet Spot 4 x 10 minutes

4 x 10 minutes ON; 5 minutes OFF
-
These efforts are done at "Tempo" for the duration, while the "cross" is done at Sweet Spot, then returned to Tempo.
-
1-4 min @ TEMPO
4-5 min @ Sweet Spot
5-9 min @ TEMPO
9-10 min @ Sweet Spot
-
Criss-Cross Intervals are meant to help simulate the extended surges encountered in the peloton or when climbing on the mountain bike or during a road race. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
-
5 minutes of Recovery @ Zone 2 watts & HR

Sample Day 16
1:45:00
100.2TSS
Crisscross: Tempo / Zone 4 Threshold 4 x 8 minutes

4 x 8 minutes ON; 4 minutes OFF
-
These efforts are done at "Tempo" for the duration, while the "cross" is done at threshold, then returned to Tempo.
-
1-3 min @ TEMPO
3-4 min @ FTP WATTs
4-7 min @ TEMPO
7-8 min @ FTP WATTS
-
Criss-Cross Intervals are meant to help simulate the extended surges encountered in the peloton or when climbing on the mountain bike or during a road race. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
-
5 minutes of Recovery @ Zone 2 watts & HR

Sample Day 25
0:30:00
REVO Strength & Conditioning

Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY

Sample Day 40
0:30:00
REVO Strength & Conditioning

Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY

Sample Day 44
1:00:00
68.8TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
-
For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
-
http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
-
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.

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.