Six Weeks to Sweet Spot - Basic HEART RATE BASED

Average Weekly Training Hours 06:00
Training Load By Week
Average Weekly Training Hours 06:00
Training Load By Week

Six Weeks to Sweet Spot Training Plan for advanced aerobic endurance training.

In about an hour a day during the week and 1 - 3 hours on the weekend you can "sweet spot up the wazoo" and raise your threshold power output! This periodized plan will have you riding 4 - 8 hours per week, increasing your Chronic Training Load (CTL) 40-60%, and you should test for your Functional Threshold Power (FTP) before and after. The first Field Test will set your training zones, especially sweet spot! The second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 - 20%! You'll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone! BONUS!

Plus, 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 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.

Sample Day 9
1:00:00
55TSS
Sweet Spot: 3 x 10

3 x 10 min on in Sweet Spot, 5 min of recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/
-
Use your FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates

Sample Day 13
2:00:00
112.5TSS
Sweet Spot Group Ride

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/

Sample Day 20
2:30:00
160TSS
Sweet Spot Group Ride

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/

Sample Day 25
0:30:00
REVO Strength & Conditioning

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

Sample Day 27
1:30:00
84.4TSS
Sweet Spot Group Ride

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/

Sample Day 33
0:30:00
REVO Strength & Conditioning

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

Sample Day 40
0:30:00
REVO Strength & Conditioning

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 Coaching
|
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.