Sweet Spot Part 2 for the Triathlete - Advanced

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week

Six more weeks of Sweet Spot training to increase your base fitness

This Sweet Spot Part 2 for Triathletes further builds your CTL after Sweet Spot Part 1. Continue getting your body ready for race day and quantify your improvement with threshold testing! You’ll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones on the bike 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!

Weekday workouts are kept shorter so you can fit them into your busy schedule and can be done on the bike trainer or treadmill when being outside isn’t an option. Weekends include longer runs and rides with "freestyle" Sweet Spot so you can ride with friends while still building your fitness. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you’re hitting all the right targets!

This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you’re at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!

Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you’re doing the movements correctly.

Basic plan is for athletes with 7-11 hours per week to train.
Intermediate plan is for athletes with 10-14 hours per week to train.
Advanced plan is for athletes with 14+ hours per week to train.

Questions about this training plan? Email: help@fascatcoaching.com

Sample Day 2
1:00:00
66.7TSS
Field Test: 20 minuter

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 3
1:30:00
89.4TSS
Sweet Spot 4 x 10 minutes

4 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 4
3109m
40TSS
Advanced - 100's at 70.3 Race Pace

400 warm up
4x50 build (25 moderate/25 fast to faster)
12x100 Tempo/70.3 Race Pace on 10SR
100 easy kick
6x150 Pull on 15SR
2 x 200 Build
200 cool down

Sample Day 4
2103m
9.01TSS
Basic - 100's at 70.3 Race Pace

200 warm up
4x50 build (25 moderate/25 fast to faster)
8x100 Tempo/70.3 Race Pace on 10SR
100 easy kick
4x100 Pull on 15SR
2 x 200 Build
200 cool down

Sample Day 4
2560m
9.01TSS
Intermediate - 100's at 70.3 Race Pace

300warm up
4x50 build (25 moderate/25 fast to faster)
10x100 Tempo/70.3 Race Pace on 10SR
100 easy kick
4x150 Pull on 15SR
2 x 200 Build
200 cool down

Sample Day 5
1:00:00
69.1TSS
Endurance Run

Endurance Pace. Focus on good form, upright posture, high knees, and quick cadence around 90spm/180rpm.

Sample Day 6
3:00:00
"FreeStyle" Sweet Spot - 45 minutes worth

Sweet Spot Training: 84 - 97% of FTP
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This is a 'freestyle' workout. There are no structured intervals for this workout, however your goal is to achieve 45 (60 if you feel good) total minutes of Sweet Spot Climbing.
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Choose climbs in the 8 - 45 minute range and climb for a total of 45 minutes from BOTTOM to TOP
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This is your choice as an athlete & a great way to fit in a workout over varied terrain or even during a group ride
For more information about Sweet Spot Training please see:
https://fascatcoaching.com/tips/how-to-sweet-spot-train/

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.