Browse More Plans

Collegiate Pre Season Plan 2019

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

7 Weeks

Plan Specs

cycling road cycling power based tss based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:38 hrs 5:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
9:38 hrs 5:00 hrs
—— ——
—— ——

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.

Sample Day 1

1:00:00
68.8TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
-
For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
-
http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
-
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.
-
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 2

1:30:00
73.3TSS
Endurance Zone 2 ~ 75 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)
-
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 3

2:00:00
117.3TSS
Sweet Spot 3 x 12 minutes

3 x 12 minutes ON; 6 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit: http://www.fascatcoaching.com/sweetspottraining.html

Sample Day 5

3:00:00
145TSS
Sweet Spot Team Ride

Sweet Spottin' with a Team Ride or Solo
-
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.
-
Hold wheels (riding with stronger riders)
-
Use the terrain to modulate your power in the sweet spot
-
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
-
Take Sweet Spot Pulls
-
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
-
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.
-
Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
-
For more about Sweet Spotting during a group Ride, please read:
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/

Sample Day 6

3:30:00
170.3TSS
Endurance Zone 2 ~ 175 TSS with 6 x 10 second NP Burst

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)
-
Throughout the ride complete 6 x 10 second Full gas Sprints.
-
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 8

2:00:00
115.5TSS
Sweet Spot 4 x 10 minutes

4 x 10 minutes ON; 5 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/

Sample Day 9

1:45:00
99.7TSS
Team Time Trial Practice 3 x 12 minutes

Team Time Trial Practice
--
2 x 15 minute Team Time Trial Practice. Rest fro 7.5 minutes between efforts. Work on your rotation and effort. Being smooth early on with these workouts is important so don't worry so much about the speed. Work more on smoothness.
--
If no team workout just do workout as workout builder has it mimicking the team time trial effort.

$49.00 - Buy Now