Six Weeks to Sweet Spot Part 2 - Intermediate
Author: Frank Overton of FasCat Coaching
Length: 7 Weeks
Tags: cycling, intermediate, masters, power based, tss based, base period
Typical Week: 1 Strength, 1 Day Off, 5 Bike, 1 Other
Longest Workout:
4:00 hrs
Author: Frank Overton of FasCat Coaching
Length: 7 Weeks
Tags: cycling, intermediate, masters, power based, tss based, base period
Typical Week: 1 Strength, 1 Day Off, 5 Bike, 1 Other
Longest Workout:
4:00 hrs
Six Weeks to Sweet Spot Part 2 - Intermediate
Six Weeks to Sweet Spot Training Plan Part 2 for continued advanced aerobic endurance training.
Build your fitness bank account even bigger with our second build of Sweet Spot and advanced aerobic training! Continue to work on increasing your threshold with 1 - 1.5 hours of training during the week and 2 - 3 hours on the weekends. That's 8 - 12 hours of riding per week with 2 over-reach weeks of 9 and 10 hours to boost your Chronic Training Load 40-60%. If you haven't tested your FTP lately, you'll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones including Sweet Spot using the included FasCat Wattage and Heart Rate Zones Sheet! Then you'll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!
Plus, we've included 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 too.
Sweet Spottin' with a Group Ride or Solo
-
Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
-
Hold wheels (riding with stronger riders)
-
Use the terrain to modulate your power in the sweet spot
-
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
-
Take Sweet Spot Pulls
-
Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
-
Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
-
Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
-
For more about Sweet Spotting during a group Ride, please read:
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
Sweet Spottin' with a Group Ride or Solo
-
Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
-
Hold wheels (riding with stronger riders)
-
Use the terrain to modulate your power in the sweet spot
-
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
-
Take Sweet Spot Pulls
-
Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
-
Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
-
Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
-
For more about Sweet Spotting during a group Ride, please read:
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
Sweet Spottin' with a Group Ride or Solo
-
Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
-
Hold wheels (riding with stronger riders)
-
Use the terrain to modulate your power in the sweet spot
-
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
-
Take Sweet Spot Pulls
-
Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
-
Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
-
Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
-
For more about Sweet Spotting during a group Ride, please read:
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY
Sweet Spottin' with a Group Ride or Solo
-
Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
-
Hold wheels (riding with stronger riders)
-
Use the terrain to modulate your power in the sweet spot
-
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
-
Take Sweet Spot Pulls
-
Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
-
Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
-
Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
-
For more about Sweet Spotting during a group Ride, please read:
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
Sweet Spottin' with a Group Ride or Solo
-
Don't worry about intervals today rather use the group to push you for a sweet spot effort. In other words, take pulls on the front @ Sweet Spot.
-
Hold wheels (riding with stronger riders)
-
Use the terrain to modulate your power in the sweet spot
-
You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
-
Take Sweet Spot Pulls
-
Its OK if your power and HR is above or below Sweet Spot for short periods of time (< 60 seconds). What's most important is Normalized Power for entire group ride or length of time the group got going
-
Think in terms of 20- 60 minutes or more of a sustained effort in the sweet spot. You can 'check' how well you do by analyzing your power file and looking at the normalized power for the sections you rode at Sweet Spot.
-
Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
-
For more about Sweet Spotting during a group Ride, please read:
-
https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY
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.