Haute Route Colorado 2019 - Advanced

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

Thoughts of long rides and gorgeous views of the Rockies on your mind? Our Haute Route Rockies Training Plan starts May 15th to get you ready for the lung-busting mountain climbs and scenic descents you’ll enjoy June 22-28.

You’ll progress your riding time to increase your Chronic Training Load (CTL). You’ll start with a Field Test will set your training zones, especially sweet spot! You’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone!

Additionally, this training 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 Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about using this training plan? See our FAQ below or 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

Sample Day -47
1:00:00
47.7TSS
Threshold: Field Test Openers 2 x 3 minutes

Pre Test Openers. After a 10 - 15 minute warm up in low zone 2, Complete 2 x 3 minutes in Zone 4. Rest for 2 minutes between. Rest of ride easy Zone 2.

Sample Day -46
1:30:00
97.6TSS
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 -45
1:45:00
103.5TSS
Sweet Spot 3 x 10 minutes

3 x 10 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/

Sample Day -44
1:15:00
83.1TSS
FRC/Supra Threshold: 3 x 7 min

3 x 7 minutes ON; 7 minutes OFF
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Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold

Sample Day -42
3:30:00
167.4TSS
One All Climb Tester

Choose your favorite Climb, ride to it in Zone 2 [or as easy as possible] and go for your PR. Full Gas as hard as you can.
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This is a ONE time maximal effort: aka need to go lay in a ditch afterwards :)

Sample Day -41
2:15:00
125.5TSS
Tempo 2 x 20 minutes

2 x 20 minutes ON (zone 3) 10 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 -32
1:30:00
104.5TSS
FRC/Supra Threshold: 3 x 10 min

3 x 10 minutes ON; 10 minutes OFF
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Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold

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.