Sweet Spot Part 1 for the Triathlete - Intermediate

Average Weekly Training Hours 06:51
Training Load By Week
Average Weekly Training Hours 06:51
Training Load By Week

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

Ready to start building your base fitness for your next race? This Sweet Spot plan will build your fitness in the swim, bike, and run with targeted Sweet Spot and Tempo training to build your fitness and increase your speed and power.

Weekday workouts are kept shorter so you can fit them into your busy schedule and can be done on the bike trainer or treadmill if being outside isn’t an option. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out with friends if you like. 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.

This plan is perfect for the triathlete to begin in the Winter for a 70.3 race in the Spring.

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
1:00:00
55.3TSS
Sweet Spot 3 x 8 minutes

3 x 8 minutes ON; 4 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.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

Sample Day 4
2926m
Advanced - Pull & 150's

400 warm up
300 pull
3 x (3x50 kick, 3x50 drill, 3x50 desc) all on same interval (1min?) that allows about 10SR for the drill set
3x150 pull on 15SR
3x150 90% effort on 10SR
250 cool down

Sample Day 4
1920m
35TSS
Intermediate - Pull & 150's

300 warm up
2 x (3x50 kick, 3x50 drill, 3x50 desc) all on same 10SR
3x150 pull on 15SR
3x150 90% effort on 10SR
150 cool down

Sample Day 4
1829m
Basic - Pull & 150's

300 warm up
150 pull
2 x (3x50 kick, 3x50 drill, 3x50 desc) all on same 10SR
2x150 pull on 15SR
3x150 90% effort on 10SR
150 cool down

Sample Day 5
0:45:00
51.5TSS
Endurance Run

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

Sample Day 6
2:00:00
115TSS
Sweet Spot Group Ride

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/

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.