3 Week Fall Foundation

Average Weekly Training Hours 05:48
Training Load By Week
Average Weekly Training Hours 05:48
Training Load By Week

Foundation Training Plan to begin after a post season break before entering the Weight Room for a 10 Week Resistance Training Program/Plan.

This 3 week plan is perfect for the road or mountain biker to begin in the Fall or early Winter (like September - January) to begin an off season training program. It concentrates on on building back an aerobic base (raising your CTL) and the all important Muscle Tension Intervals. Additionally, the Foundation Training Plan, includes REVO Strength and Conditioning Exercises (videos to follow) for Hip flexibility and Glute Activation. After the completion of this plan, you will be ready to begin the10 Week Resistance Training Program/Plan.

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. There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.
Questions about the Foundation training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

Sample Day 2
1:00:00
51TSS
Muscle Tension Interval 3 x 6 minutes

3 x 6 minutes ON; 3 minutes OFF; 
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Muscle Tension's load your legs with forces similar to those you will encounter in the weight room or on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.

• These intervals are best done on a stationary trainer with the resistance set to HIGH
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
• It is imperative for you to let your coach know if this workout aggravates
Complete 3 x 6 Muslce Tension Intervals. Rest for 3 minutes between.

Sample Day 3
1:00:00
52.1TSS
Tempo 2 x 12 minutes

2 x 12 minutes ON (zone 3) 6 minutes OFF
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Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 4
1:00:00
45TSS
Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/

Sample Day 6
1:30:00
75TSS
Weekend Group Ride

Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun

Sample Day 7
1:15:00
69.7TSS
Muscle Tension Interval 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
-
Muscle Tension's load your legs with forces similar to those you will encounter in the weight room or on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.
• These intervals are best done on a stationary trainer with the resistance set to HIGH
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
• It is imperative for you to let your coach know if this workout aggravates
n.

Sample Day 8
0:30:00
Nino Secret Training : 30 minute Circuit Routine

N I N O Balance / Agility / Explosiveness
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Inspiration & Explanation: https://fascatcoaching.com/tips/ninos-circuit-training/

All Movement are 20 sec "on" ALL OUT, 20 secs "off" > move onto the next circuit , round n round for 30 minutes:
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1. In a Plank position with the Viper (5kg) underneath your chest on the ground: Slide the viper back n forth on the ground alternating hands.
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2. Stand on Balanced Board (juggling optional :) Move side to side balancing the entire time
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3. With a Medicine Ball 2kg between your feet/ankles: Move your legs with knees locked out from side to side on your back but never touch the ground
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4. Sit on Balance Board: hands out to the side, knees up like a crunch - 'rock' back n forth
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5. Sit on Balance Board with hands on either side of the board > backs of feet on 5lb weights: while balancing, elevate your butt off the board and slide your feet on the weights, up and down towards and away from you all the while your butt is off the ground, hands on holding you up balancing on the board (diabolical!)
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6. Hula Hoop! Up Level is Hula Hooping on the Balanced Board
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7. With Old Handlebar overtop a skateboard get in a plank like position with feet on the Pedalo: 'pedal' 10 feet forward and then 10 feet backward, back n forth
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8. Balanced Board Planks and PushUps with 2kg Barbells: alternate between a pushup and then raising the barbell with your right arm/then left arm up to the ceiling (similar to the moves you do in YOGA :)
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9. Medicine Ball Extensions: Lying on your stomach on a bench above your waist take a medicine ball between your feet/ankles and raise/lower it
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10. Balance board "recovery"
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11. Shoulder & Core "Inchworms": with knees on a bench or couch and hands on the Pedalo , pedal all the way out to a fully outstretched plank and then 'pedal' back, raising your butt up: back n forth
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12. Sit on Balance Board (Repeat # 4): hands out to the side, knees up like a crunch - 'rock' back n forth
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13. Box Twist Plyometrics w/ Old Handlebar: Jump off the box twisting in the air, landing in a squat position and back up on the box (also twisting). The secret sauce is for your feet to be on the ground for only a split second, as fast as possible
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14. Standing on Balance Board (juggling optional :)
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15. Swiss Ball Squats (diabolical!): with your handlebar and medicine baal with a rope , stand on a swiss ball, hold the medicine ball out in front of you and squat (yes, squat)
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16. Bike Balance Board for "Recovery": One foot forward and one foot backward to mimic descending. Alternate with the other foot forward
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17. Single Legged Stair Jumps - on one leg hop up an entire flight stairs as fast as possible, alternate between single leg right and left leg hops and then both legs together - ALL for 1 flight each (so 3 trips UP)

Sample Day 9
1:00:00
58.3TSS
Tempo Bursts: 3 x 10 minutes

3 x 10 minutes on w/ a 'Burst' every 2 minutes during ; 5 minutes OFF
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Perform the effort at TEMPO/Zone 3, then 'burst' out of the saddle for 5 secs 200% of your FTP then return to tempo. You should feel like you are working but not "suffering"
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Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel
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For More Information Visit:
http://www.fascatcoaching.com/mtbpower.html

FasCat Coaching
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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.