Six Weeks to Sweet Spot Part 2 - Intermediate
Author
Frank Overton of FasCat Coaching
All plans by this CoachLength
7 Weeks
Typical Week
1 Day Off, 5 Bike, 2 Other
Longest Workout
4:00 hrs
Plan Specs
cycling intermediate masters power based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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.
Stats
Sample Day 1
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
3 x 10 minutes ON; 5 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/
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Sweet Spot = 83 - 97% of FTP & 90 - 99 % of Threshold Heart Rate
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Use the FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates. Save this Sheet bc TrainingPeaks does not include Sweet Spot in their Zones.
Sample Day 3
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 5
Sweet Spottin' with a Group Ride or Solo
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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.
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Hold wheels (riding with stronger riders)
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Use the terrain to modulate your power in the sweet spot
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You can also ride out in the wind (not tucked in a draft) to achieve sweet spot
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Take Sweet Spot Pulls
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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
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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.
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Overall this should be 'moderately hard' effort with a TSS ~ 115 and also fun. Lots of freedom & flexibility
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For more about Sweet Spotting during a group Ride, please read:
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https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
Sample Day 6
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 8
3 x 15 minutes ON; 7.5 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/
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Use your FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates
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Sweet Spot = 83 - 97% of FTP & 90 - 99 % of Threshold Heart Rate
Sample Day 9
3 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/
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**FasCat Zones Sheet Attached again for your convenience**