Road Racing in Season Training Plan - Basic
Author: FasCat Coaching
Length: 7 Weeks
Tags: cycling, road cycling, beginner, masters, weightloss, power based, hr based, tss based, strength
Typical Week: 5 Bike, 1 Other, 1 Strength, 2 Day Off
Longest Workout:
3:00 hrs
Author: FasCat Coaching
Length: 7 Weeks
Tags: cycling, road cycling, beginner, masters, weightloss, power based, hr based, tss based, strength
Typical Week: 5 Bike, 1 Other, 1 Strength, 2 Day Off
Longest Workout:
3:00 hrs
Road Racing in Season Training Plan - Basic
Got big race goals this season? Our Road Racing in Season Training Plan will help you stay on track so you can race & recover with confidence! Now that you’ve got a solid base to race from, this plan balances your weekend racing and group rides with weekday training and recovery. Weekday intervals mix up aerobic & anaerobic efforts like Criss Cross and Over/Unders and there’s some steady state Sweet Spot, Threshold and VO2’s as well. Recovery days take a front seat in this plan so you’re rested & ready for race day, but there’s also Opener workouts and race day warm up suggestions. Not racing that weekend? We’ve included alternative rides to keep your race-ready fitness on track! Additionally, this plan includes 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 interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it’s too dark or cold to ride outside before or after work! Questions about our Road Racing Season Training Plan? email/call: help@fascatcoaching.com or 720.406.7444 100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.
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.
2 x 12 minutes ON (zone 3) 6 minutes OFF
-
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/
4 x 45 seconds on 90 seconds off. FULL GAS!! - Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race
2 sets of 3 x 3 minutes ON 3 minutes OFF; 6 min b/w sets
-
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/
-
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
Warm up and cool down in Zones 1/2.
Crit Warm Up: Zone 2 > Tempo > Sweet Spot > 2 x 30 sec On, 99% of FULL GAS
-
Begin 40 minutes prior to the start. End 10 min before Start.
Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.
1 set of 3 x 4 minutes ON 4 minutes OFF
-
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/
-
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.