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Colorado State Senior Road Race Champs - Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Isaiah at FasCat Coaching

All plans by this Coach
No Ratings

Length

332 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Colorado State Senior Road Race Championships

Crush the state on your fastest legs yet with our Colorado State Senior Road Race Championships Training Plan!

Hard hill repeats balanced with endurance miles and recovery to make you super fast! You’ll be increasing your ability to climb hard, recover, and repeat with hill-specific interval workouts covering threshold and VO2 power! And then there’s the dreaded Tabata Intervals (see example workout below) to really sharpen up your legs! A 20min Field Test starts this plan so you can set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger. Weekend group rides help you hone your pack skills and descending technique too!

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.

Questions about improving your climbing using our training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

Plus, this 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 interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work!

This Intermediate plan is for the rider with 1-1.5 hours a day to ride during during the week and 1-3 hours on the weekend.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
10:55 hrs 4:30 hrs
Strengthx1
0:10 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
10:55 hrs 4:30 hrs
Strength
0:10 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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.