5-2-2-5 for the Divorced Parents, always Wednesday/Thursday OFF - Intermediate

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

This training program is for the divorced parent with kids under 12 years of age with 50% custody. You are beholden to the 5-2-2-5 parenting plan. 50% of the time you can barely survive and the other 50% its back to your roaring 20's and you have all day to train (except for the work thing and we assume you work M-F, 9-5, off Saturday's and Sundays.) Oh yea, also this plan assume you are coming off the couch and are ready to throw down, have some fun, establish some consistency and not sweat the small stuff. Like the days you can't train which are every WEDNESDAY & THURSDAY. Kids every other weekend, blah blah blah. We do recommend finding a babysitter or getting up at the crack ass of dawn once a month on a Saturday or Sunday to give you 3 out of 4 Saturdays to ride and maintain some semblance of a normal bike riding training routine.

Sample Day 1
1:15:00
68.2TSS
Tempo 3 x 10 minutes

3 x 10 minutes ON (zone 3) 5 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 2
1:00:00
56.2TSS
Zone 6: 2 sets of 3x30 seconds ON, 1 min OFF

Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.

Sample Day 5
1:00:00
66.7TSS
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 6
3:00:00
200TSS
Attack Interval-Esque Group Ride

Use the group's dynamics and terrain to attack / counter attack, hail mary and then come back and sit in in zone 2 draft and recovery before you go crazy hard again.
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I'm thinking 5-6 really good hard full gas effort over the course of the four hour ride.

Sample Day 7
2:00:00
125.1TSS
Sweet Spot Bursts: 3 x 10 minutes

3 x 10 minutes ON in Sweet Spot with a 'burst' every 2 minutes; 5 minutes recovery
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Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.
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Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.
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https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 8
2:00:00
96.6TSS
Endurance Zone 2 ~ 100 TSS

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)
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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
65.6TSS
Tabatas! 20/10's

2 sets of 6 x 20 sec on 10 sec off Full Gas!! 
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10 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/

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.