FasCat's My First Training Plan : FREE Intermediate

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:45

https://fascatcoaching.com/training-plans/

Free at fascatcoaching.com!

Sample Day 1
1:00:00
46.2TSS
Zone 2: 1 hour, save your legs for tomorrow!

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 2
1:00:00
61.9TSS
Full Gas: 2 x 10 minutes Pre - Test Efforts

2 x 10 minutes ON; 5 minutes OFF : FULL GAS!! FULL GAS, as hard as you can!!
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Todays efforts are to help determine a range to hold for you upcoming field test. This way you will have a target which will keep you from starting hard or easy.
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We will analyze these and come up with your average and target for your 20 minute field test based on these efforts.

Sample Day 4
1:00:00
78.2TSS
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 5
2:30:00
180.6TSS
Sweet Spot Group Ride

Sweet Spottin' with a Group Ride or Solo
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Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
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Hold wheels (riding with stronger riders)
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Use the terrain to modulate your power in the sweet spot
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You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
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Take Sweet Spot Pulls
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Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
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Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
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Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
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For more about Sweet Spotting during a group Ride, please read:
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https://fascatcoaching.com/tips/group-ride-sweet-spot-training/

Sample Day 6
2:30:00
126.4TSS
Zone 2

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/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 7
0:10:00
REVO Strength & Conditioning :: Skate & Hydrant

Standing Activation
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Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides
https://www.youtube.com/watch?v=oY7v_SpDxcc
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Skate :: same as above
https://www.youtube.com/watch?v=MElyAbCbmGM
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Couch stretch ::Hold 2 min, every day!
https://www.youtube.com/watch?v=8GEnBM6BGYg
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Sample Day 8
1:15:00
81.5TSS
Sweet Spot 3 x 12 minutes

3 x 12 minutes ON; 5 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/

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.