Collegiate Nationals Plan 2019

Author

FasCat Coaching

All plans by this Coach

Length

7 Weeks

Typical Week

4 Bike, 1 Strength, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling power based hr based tss based

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:32
Training Load By Week
Average Weekly Training Hours: 05:32
Average Weekly Breakdown

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

0:22:00
Foundation Work and REVO

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.
-
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
-
Couch stretch ::Hold 2 min, every day!
https://www.youtube.com/watch?v=8GEnBM6BGYg

Sample Day 2

2:00:00
130.7TSS
Sweet Spot Bursts: 3 x 15 minutes

3 x 15 minutes ON in Sweet Spot with a 'burst' every 3 minutes; 7.5 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/

Sample Day 3

1:45:00
110.4TSS
Zone 5/VO2 Max: 3 minuters

2 sets of 3 x 3 minutes ON 3 minutes OFF FULL GAS; 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

Sample Day 4

1:30:00
73.3TSS
Endurance Zone 2 ~ 75 TSS or Team Ride

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 5

0:45:00
15.2TSS
Active Recovery or OFF (Possible Travel Day)

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 8

0:22:00
Foundation Work and REVO

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.
-
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
-
Couch stretch ::Hold 2 min, every day!
https://www.youtube.com/watch?v=8GEnBM6BGYg

Sample Day 8

0:20:00
YogaGlo for Recovery

Level 1, 20 minutes:
https://www.yogaglo.com/class/3935

Collegiate Nationals Plan 2019

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