Sweet Spot Part 2 for the Triathlete - Basic

Author

Nadia Sullivan of FasCat Coaching

All plans by this Coach

Length

7 Weeks

Typical Week

1 Other, 1 Strength, 3 Bike, 5 Swim, 3 Run

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon beginner masters power based pace based tss based base period

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.


Learn More about Structured Workouts.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:49
Training Load By Week
Average Weekly Training Hours: 06:49
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
58.5TSS
Sweet Spot 2 x 10 minutes

2 x 10 minutes ON; 5 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/
-
Sweet Spot = 83 - 97% of FTP & 90 - 99 % of Threshold Heart Rate
-
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 8

1:20:00
80.3TSS
Sweet Spot 2 x 15 minutes

2 x 15 minutes ON; 7.5 minutes 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
-
Sweet Spot = 83 - 97% of FTP & 90 - 99 % of Threshold Heart Rate

Sample Day 10

1:15:00
66.2TSS
Tempo 3 x 12 minutes

3 x 12 minutes ON (zone 3) 6 minutes OFF
-
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 15

1:30:00
90.2TSS
Sweet Spot 3 x 12 minutes

3 x 12 minutes ON; 6 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit: http://www.fascatcoaching.com/sweetspottraining.html
-
Sweet Spot = 83 - 97% of FTP & 90 - 99 % of Threshold Heart Rate

Sample Day 17

1:30:00
83TSS
Tempo 2 x 20 minutes

2 x 20 minutes ON (zone 3) 10 minutes OFF
-
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
-
**FasCat Zones Sheet Attached again for your convenience**

Sample Day 22

1:00:00
59.7TSS
Sweet Spot 2 x 15 minutes

2 x 15 minutes ON; 7.5 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/
-
Sweet Spot = 83 - 97% of FTP & 90 - 99 % of Threshold Heart Rate
-
Use your FasCat Zones worksheet (click paperclip icon in the upper left) for Sweet Spot Wattages & Heart Rates

Sample Day 38

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

Sweet Spot Part 2 for the Triathlete - Basic

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