18 Weeks to Long Course Aquabike - Intermediate

Author

Nadia Sullivan at FasCat Coaching

All plans by this Coach

Length

18 Weeks

Typical Week

1 Other, 3 Bike, 7 Swim

Longest Workout

1:00 hrs swim
4:00 hrs bike

Plan Specs

triathlon half ironman intermediate power based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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18 Weeks to Long Course Aquabike

Multisport training without the run! This 18 week plan will build up your endurance & speed in the pool and on the bike, then taper you down through a race simulation and into your big race!

This plan progresses through four, four week builds before the race simulation weekend that tops off week 16. Testing on the bike & in the pool ensures you're hitting the right targets in your training as you get faster and stronger. 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. The swim workouts include pulling work with and without pull buoys to build your muscular endurance as well as open water skills that you can work on in the pool if open water isn't available for training right away.

You’ll start the bike work with a Field Test to set your training zones. You’ll find the FasCat Wattage and Heart Rate Zones Sheet in this plan that has the all important Sweet Spot Training Zone! As the weeks progress, so will your time in Sweet Spot. Recovery weeks allow your body to soak up all the training so you can go into the next build even stronger. The last few weeks you’ll put the finishing touches on your ‘base’ and transition over to "race." Plus, there's all the details you need to be a healthy, complete athlete including 60 days of FREE YogaGLO membership, foundation exercises with videos, and strength activation work with videos.

Additionally, all of the workouts can be exported to your TrainingPeaks compatible training device(s) such as a Garmin Forerunner 935 XT or Wahoo KickR smart trainer (please see trainingPeaks for a complete list of compatible devices and apps as it is often updated). This means you can export your interval targets to your training device & ride along at the correct effort to get the most out of your training! And coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.

Basic plan is for athletes with 6-8 hours per week to train.
Intermediate plan is for athletes with 7-10 hours per week to train.
Advanced plan is for athletes with 10+ hours per week to train.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:51
Training Load By Week
Average Weekly Training Hours: 07:51
Average Weekly Breakdown

Nadia Sullivan

FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

For more Coaching options see http://www.fascatcoaching.com/compare.html

Back to Plan Details

Sample Day 1

1:00:00
86.6TSS
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 2

0:45:00
15.2TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 3

1:00:00
2926m
Advanced - 10x100 Threshold Test

400 Warm Up
6 x 50 Build on 10SR
6 x 50 Kick odds moderate/evens FAST! on 15SR
10x100 Fast & steady on 10SR
100 easy Kick
3 x 200 Pull on 15SR
300 70.3 Race Pace
200 Cool Down

Sample Day 3

2377m
Intermediate - 10x100 Threshold Test

400 Warm Up
6 x 50 Build on 10SR
4 x 50 Kick odds moderate/evens FAST! on 15SR
10x100 Fast & steady on 10SR
100 easy Kick
4 x 100 Pull on 15SR
200 Cool Down

Sample Day 3

2103m
Basic - 10x100 Threshold Test

300 Warm Up
4 x 50 Build on 10SR
4 x 50 Kick odds moderate/evens FAST! on 15SR
10x100 Fast & steady on 10SR
100 easy Kick
4 x 100 Pull on 15SR
100 Cool Down

Sample Day 4

1:30:00
65.3TSS
EN: Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedaling (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

2:00:00
105TSS
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 ~ 145 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/

18 Weeks to Long Course Aquabike - Intermediate

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