Six Weeks to the Superior Morgul Stage Race - Intermediate

Author

Isaiah at FasCat Coaching

All plans by this Coach

Length

7 Weeks

Typical Week

5 Bike, 2 Other, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling intermediate masters weightloss multi day power based hr based tss based strength

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Summary

Includes Structured Workouts

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Superior Morgul Stage Race 6 Week Training Plan to prepare you for being as fast as you possibly can by race day.

This training plan will prepare you for the all three stages of the Superior Morgul Stage Race, including the climb up the legendary Wall! To get you ready for this race, your mid-week training will consist of VO2’s, anaerobic work and the creme de la crème, Tabata Intervals! You’ll also stay sharp with Sweet Spot, Threshold, and Tempo intervals, to maintain and build a powerful aerobic engine.

Choose between a basic, intermediate or advanced plan (see our FAQ below for more details) specific to how much time you have to train each week, your age and your ability level. For example Masters 50+ and Cat 4/5’s choose the Basic Plan (4-8 hours per week), Cat 3’s and 40+ Masters choose the Intermediate Plan (8-12 hours per week) and all else the gran poo-bah plan, Advanced for those athletes that have 12+ hours to train each week and are Pro 1/2 or want to be!

On the weekends you’ll race or join some Sweet Spot Group Rides. We’ve even included a few Colorado training races to get you in race shape. To ensure that you’re training at the proper efforts, we’ve included the FasCat Wattage and Heart Rate Zones Sheet with a 20 minute Field Test that you’ll do at the start and end of this plan so you can measure your improvement and keep your training zones accurate!

Additionally, 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!

Questions about our Superior Morgul training plan? email/call: help@fascatcoaching.com or 720.406.7444

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:01

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

1:00:00
66.7TSS
Field Test: 20 minuter

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

1:00:00
48.5TSS
Endurance Zone 2 ~ 50 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 3

1:30:00
91.5TSS
Threshold Intervals 3 x 8 minutes

3 x 8 minutes ON Threshold; 4 minutes recovery
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98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.

Sample Day 5

2:30:00
122.5TSS
Flat -Group Ride

Flat 'n Fast group ride to get the leg speed going and get used to rotations, sprints, and putting your nose in the wind.

Sample Day 6

2:00:00
121.7TSS
125 TSS: Zones 2 - Sweet Spot

Ride till you achieve a TSS of 125- this should take 100- 140 minutes depending on how hard you ride/how tired or not you are
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https://fascatcoaching.com/tips/tss-training/

Sample Day 8

1:00:00
53.8TSS
Top of the WALL Repeats! Zone 6: 1 minuters

1 sets of 5 x 1 min on 1 min off; FULL GAS!! 5 min inb/w set
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Zone 6/FG Intervals! As hard as you can.

Sample Day 9

1:15:00
84.3TSS
FRC/Supra Threshold: 2 x 10 min, TT BIKE

2 x 10 minutes ON; 10 minutes OFF
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Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold

Six Weeks to the Superior Morgul Stage Race - Intermediate

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