Collegiate Nationals Plan 2019

Average Weekly Training Hours 05:32
Training Load By Week
Average Weekly Training Hours 05:32
Training Load By Week
Sample Day -9
0:22:00
Foundation Work and REVO

Follow this routine: http://youtu.be/4BOTvaRaDjI
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Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). 
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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.
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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

Sample Day -9
0:20:00
YogaGlo for Recovery

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

Sample Day -2
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
0:20:00
YogaGlo for Recovery

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

Sample Day -1
1:15:00
80.1TSS
Taper Efforts 4 x 90 seconds

These are hard efforts to help you prepare for the up coming race. Ride in Zone 6+ power.
Complete 4 x 90 seconds Full Out with 4 minutes rest between.

Sample Day 0
1:00:00
44.7TSS
Endurance Zone 2 ~ 45 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 1
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/

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.