2017 FasCat Tour De France Plan Advanced

Average Weekly Training Hours 11:12
Training Load By Week
Average Weekly Training Hours 11:12
Training Load By Week

Ride your very own Tour de France with our 3 week training plan starting July 1st, 2017. This Tour de France training plan is set up to mimic the physiological demands and terrain of the 2017 Tour through intervals of varying intensities and durations. This year’s Tour starts with a 14 km Time trial which is a great opportunity for your very own field test! It’s the one time of the plan you will actually put in a similar effort as the athletes, though many of us won’t be putting out over 6 watts per kilo! Then you can set up proper training zones to use for the rest of the plan. After a rest week following the 3 weeks you can repeat your effort to measure your improvement! Use this training plan as a stepping block into the rest of your summer. Get some rest afterwards and you will be fast! This training plan is suppose to help mimic the demands the riders go through and along with that comes pain and fatigue. You are about to do a huge block of training, so make sure you are fresh heading into this training plan. Calendar codes of stages HM: High mountain stage M: Medium mountain stage H: Hilly stage F: Flat stage ITT: Individual time trial TTT: Team Time Trial The calendar shows the finishing city of each stage next to the date. On your training rides, try to mimic the stage as much as possible. Obviously, if you live in Florida or Texas, finding alpine climbs is impossible. You can still obtain the physiological benefit of zone 4 training by power output, heart rate or good old fashioned feel and rate of perceived exertion. Watch the Tour live in the morning for inspiration, then head out after for some riding of your own! Good luck an Go Fast!

Sample Day 2
1:00:00
51.2TSS
TT Openers

Openers: 2 x 3 min ON @ FTP wattage 6 min OFF, then 10 min Zone 2 recovery, then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF. - Pre-Race Time Trial Openers @ your 60 min FTP Wattage & Heart Rate to get a feel for what that pace feels like and to open up the vascular system. - Do the openers down in your aero position on your TT bike - make sure your bike is dialed - same equipment, wheels, brake pads, etc.. - After the Opener workout, come back to a carbohydrate snack, get off your feet, relax/nap and continuing preparing to go as hard as you can tomorrow!

Sample Day 3
1:30:00
107.6TSS
Stage 1 - Dusseldorf - 14km (TT)

Stage 1 Dusseldorf TT - 14km - 
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This years tour opens up with a 14km time trail around Duesseldorf. What a great way to use this as a field test to help set your power and heart rates zones for the next 3 weeks! 
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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
4:00:00
199.4TSS
Stage 2 - Dusseldorf to Liege - 203km (F)

Stage 2 - Dusseldorf to Liege - 203km 
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Today will be one for the sprinters. Get in a long zone 2 ride with a 20 second full gas sprint to finish off the day. 
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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 5
2:00:00
132.7TSS
Stage 3 - Verviers to Longwy - 212kms (H)

Stage 3 - Verviers to Longwy - 212kms (HI)
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Today you head from Belgium into Luxenbrug and finally make it into France. Today is lumpy day with a lots of rollers and a few smaller categorized climbs including the finish on the Cat 3 Cote des Religiueses (1.6km @ 5.%)
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Today you will do 4 minute Vo2 Max efforts to replicate the climbing. One set will be done in the middle of the ride and one at the end, just as it will be in the race.
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Ride zone 2. Complete 2 x 4 minute Vo2 Max Efforts. 4 minutes rest between.
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How To Perform VO2Max Intervals Properly:
https://www.fascatcoaching.com/tips/vo2-max-intervals/
The Right WAY and WRONG WAY:
https://www.fascatcoaching.com/tips/how-to-perform-intervals-properly-using-your-powermeter/
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Choose a flat to slightly uphill stretch of road that lasts at LEAST 3 minutes. Go back and forth if its a hill or continue on if flat-ish. Avoid downhill sections

Sample Day 6
2:00:00
98TSS
Stage 4 - Mondorf-les-Bains to Vittel - 207km (F)

Stage 4 - Mondorf-les-Bains to Vittel - 207km (F)
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Today should be another day for the sprints. Do a zone 2 ride and finish off with 20 second sprint.
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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/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 7
2:00:00
115TSS
Stage 5 - Vittel to LaPlanche Des Belles Filles - 160km (MM)

Stage 5 - Vittel to LaPlanche Des Belles Filles - 160km
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Today finishes with the Category 1 La Planche Des Belles Climb. (5.9km @ 8.5%). First time for the race to open up and bigger time gaps open. Expect a small group of climbers at the top fighting for the win.
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Ride in zone 2 and finish the day off with 1 x 12 minute Threshold effort. Ramp up the last minute to Full Gas!

Sample Day 8
1:30:00
73.5TSS
Stage 6 - Vesoul to Troyes - 216km (F)

Stage 6 - Vesoul to Troyes - 216km
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Today should be another day for the sprints. Do a zone 2 ride and finish off with 20 second sprint. Try to rest up a bit today before the big weekend.
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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/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

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.