Welcome to the FFT sportive training plan based on the science of Seiler and Coggan and Hunter and Cheung. This will prepare you for a medium length sportive up to 100 miles. This plan emphasizes a lot of low intensity (75%) endurance and a modest amount of threshold (20%) and high intensity (5%) with a low pyramidal distribution (TID). As such it is an excellent all round program for long distance events of 2 to 6 hrs. Fridays are days off. Please adapt the days off depending on your fatigue level.
PLAN PURPOSE
intervals: ✭✭✩✩✩
anaerobic build: ✭✭✩✩✩
threshold/ss: ✭✭✭✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✭✩
TRAINING TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.
SPORTIVE ADVICE
• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to sportives
• Wear decent clothing, carry a thin rain jacket
• Ride with a friends if possible
• Ride safe, carry a mobile, with full charge and spare $$
• Start slow, and build up from there
• Pace hills ; dont race them
For event pacing try this fft.tips/bonk
Best of luck from the Fastfitness.tips team!
Coaching@fastfitness.tips
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