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Intervals for Road Racing- Intermediate Heart Rate Based

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

7 Weeks

Plan Specs

cycling road cycling intermediate masters weightloss hr based tss based strength

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Plan Description

Six Weeks of Intervals for Road Cycling to prep for racing season.

Get a jump start on your race-ready fitness as you head into the road racing season! You'll rev it up with a mix of Tempo, Sweet Spot, Threshold, and VO2 intervals, great for the all-around road racer. You'll be riding 6-10 hours a week with intervals and hours progressing through the 6 weeks. And, we've included the FasCat Wattage and Heart Rate Zones Sheet with the Field Test rides that you'll do before and after so you can measure your improvement and keep your training zones accurate!

Plus, 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!

This Intermediate plan is for the rider with 1-1.5 hours a day to ride during during the week and 1-3 hours on the weekend.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:32 hrs 3:00 hrs
0:08 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:32 hrs 3:00 hrs
0:08 hrs 0:30 hrs
—— ——

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.

Sample Day 1

1:00:00
60.7TSS
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 2

1:15:00
43TSS
Tempo 3 x 12 minutes

3 x 12 minutes ON (zone 3) 6 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 3

1:15:00
50.8TSS
Zone 5/VO2 Max: 3 minuters

1 sets of 3 x 3 minutes ON 3 minutes OFF
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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

Warm up and cool down in Zones 1/2.

Sample Day 5

2:00:00
58.3TSS
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 6

1:00:00
34.2TSS
Zone 6: 2 sets of 5x30 seconds ON, 1 min OFF

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

Sample Day 8

1:00:00
40.8TSS
Zone 6: 2 sets of 4x1 min ON, 1 min OFF

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

Sample Day 9

1:00:00
53.7TSS
Zone 5/VO2: 4 minuters

2 sets of 2 x 4 minutes ON 4 minutes OFF; 8 min b/w sets
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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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