Welcome to the FasCat Haute Route Training Plan!
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: email@example.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
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.
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
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.
3 x 10 minutes ON; 5 minutes recovery
Building a Hemi-Powered Aerobic Engine!
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3 x 7 minutes ON; 7 minutes OFF
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold
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.
This is a ONE time maximal effort: aka need to go lay in a ditch afterwards :)
2 x 20 minutes ON (zone 3) 10 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
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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/