Six Weeks to the Superior Morgul Stage Race - Advanced
Isaiah at FasCat CoachingAll plans by this Coach
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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? https://forum.fascatcoaching.com/
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||10:54 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:54 hrs||4:00 hrs|
Training Load By Week
Sample Day 1
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.
Sample Day 2
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:
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
Sample Day 3
3 x 8 minutes ON Threshold; 4 minutes recovery
98 - 105% of your race pace. HARD. Zone 4 threshold/wattages-Recommend doing these on a climb if possible.
Sample Day 5
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
Ride till you achieve a TSS of 175- this should take take ~ 3 hours depending on how hard you ride/how tired or not you are
Sample Day 8
1 sets of 5 x 1 min on 1 min off; FULL GAS!! 5 min inb/w set
Zone 6/FG Intervals! As hard as you can.
Sample Day 9
2 x 10 minutes ON; 10 minutes OFF
Functional Reserve Capacity: working on increased the amount of time you can spend over your threshold