Sweet Spot Part 3 for the 140.6 Triathlete - Intermediate

Average Weekly Training Hours 07:31
Training Load By Week
Average Weekly Training Hours 07:31
Training Load By Week

Six more weeks of Sweet Spot training to put the finishing touches on your base fitness and boost your CTL before moving to race-specific efforts and taper!

This Sweet Spot Part 3 for Ironman athletes further builds your CTL after Sweet Spot Parts 1 & 2. As the plan progresses though the 6 weeks, you'll transition into longer rides and runs at Ironman pace. 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 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. The long rides and runs on the weekends will start moving up to Ironman distances as your CTL builds, giving you a chance to test your race-day fueling strategies. 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 8-12 hours per week to train.
Intermediate plan is for athletes with 11-16 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
68.8TSS
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
60.4TSS
Crisscross: Tempo / Sweet Spot: 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
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These efforts are done at "Tempo" for the duration, while the "cross" is done at Sweet Spot, then returned to Tempo.
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1-4 min @ TEMPO
5-6 min @ Sweet Spot Watts
6-9 min @ TEMPO
9-10 min @ Sweet Spot Watts
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Criss-Cross Intervals are meant to help simulate the extended surges encountered in the peloton or when climbing on the mountain bike or during a road race. The terrain, often kicks and requires a bit of a harder effort, then eases back. In essence, going harder, when already going hard.
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5 minutes of Recovery @ Zone 2 watts & HR

Sample Day 4
3018m
Advanced - Repeat 200's

400 warm up
6x50 kick desc by 3 on 10SR
100 swim "quick"
12x200 steady 70.3 race pace on 15SR
100 easy cool down

Sample Day 4
2560m
35TSS
Intermediate - Repeat 200's

300 warm up
6x50 kick desc by 3 on 10SR
100 swim "quick"
10x200 steady 70.3 race pace on 15SR
100 easy cool down

Sample Day 4
2103m
Basic - Repeat 200's

300 warm up
6x50 kick desc by 3 on 10SR
100 swim "quick"
8x200 steady 70.3 race pace on 15SR
100 easy cool down

Sample Day 5
0:55:00
74.2TSS
TO: Tempo Run

Warm up Z2 pace for the first 10min, Then do 35min of Tempo pace. Good form! Finish out time in Z2.

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

Sweet Spot Training: 84 - 97% of FTP - 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. - Choose climbs in the 8 - 45 minute range and climb for a total of 45 minutes from BOTTOM to TOP - 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/ - Example # 3

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.