Indoor / Outdoor for Smart Trainers & Zwift - Intermediate

Author

Frank Overton of FasCat Coaching

All plans by this Coach

Length

7 Weeks

Typical Week

2 Strength, 1 Other, 6 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate masters weightloss power based hr based tss based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This indoor cycling training plan has advanced aerobic endurance and variable power workouts (like Sweet Spot) to help you get more 'training' out of your time on the trainer! All the workouts are geared towards you riding indoors on the trainer and therefore are mainly 1 hour in length. Get on, get to work and get off! The one other workout on the weekend is a freestyle sweet spot workout to help you generate some body heat to battle the cold but most importantly get the most training out of your limited time. This indoor cycling training plan definitely caters to the "time crunched" athlete.
This plan starts with tempo workouts , progresses thru harder sweet spot and threshold intervals and finishes with criss crosses, bursts and short anaerobic intervals. You will want to have your FTP set with you zones before hand so you can ride at the right intensity level. We recommend Zwift for 'group rides' and TrainerRoad if you want to program in these workouts and just pedal. For those of you on Zwift feel free to freestyle the workouts a bit. Use laps as your interval durations, and for burst use the hills and sprint lines! You could even find a group ride on the weekend that pushes you and help gets you some harder efforts while keeping it more fun! You can come up with your own ideas as well with what you have available. KEEP THE WORKOUTS FUN!

Questions about this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

This Intermediate plan is for the Cat 3 or Masters Elite level rider.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:55

FasCat Coaching

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.

Back to Plan Details

Sample Day 1

0:12:00
Foundation Work and Foam Rolling

Follow this routine: http://youtu.be/4BOTvaRaDjI - Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).  - This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for. - Do some foam rolling and stretching after the foundation routine.

Sample Day 2

1:00:00
63.4TSS
Sweet Spot 3 x 8 minutes

3 x 8 minutes ON; 4 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/

Sample Day 3

1:00:00
50.5TSS
Tempo: 3 x 7 minutes

3 x 7 minutes ON (zone 3)4 minutes OFF - Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering" https://fascatcoaching.com/tips/tempo-training/

Sample Day 4

1:00:00
56.7TSS
Endurance Cadence Drills

Warm up well in Zone 2 for 10 minutes.
Then complete 6 x 2 minutes cadence drills. First minute at 105 rpm. Second minute at 85 rpm. Repeat with no rest for 6 times.
Then do 10 minutes Zone 2.
Then complete 1 x 5 minutes in Zone 4 over 100 rpm. Rest for 5 minutes.
Then complete 3 x 2 minutes cadence drills.
First minute at 105 rpm. Second minute at 85rpm. Repeat with no rest for 3 times.
Rest of time in Zone 2. Cool down.

Sample Day 5

0:10:00
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

Sample Day 6

1:30:00
105.9TSS
Sweet Spot Ride OUTDOORS or if Indoors see workout below

4 Ways to Sweet Spot Today:
-
#1 Freestyle
-
https://fascatcoaching.com/tips/how-to-sweet-spot-train/
-
Example # 3
-
#2 Sweet Spot Group Ride
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
-
#3 Intervals: 84 - 97% of FTP
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#4 Gravel Grinding
-
https://fascatcoaching.com/tips/gravel-grinder-training/

Sample Day 6

1:00:00
68.2TSS
Sweet Spot Bursts: 3 x 10 minutes

3 x 10 minutes ON in Sweet Spot with a 'burst' every 2 minutes; 5 minutes recovery
-
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.
-
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.
-
https://fascatcoaching.com/tips/sweet-spot-training/

Indoor / Outdoor for Smart Trainers & Zwift - Intermediate

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