How to Export Your FasCat Training Plan to Your Bike Computer and Smart Trainer

Isaiah Newkirk

With the new era of technology-driven training becoming increasingly more common, we have been getting at lot of inquiries on how best to transfer workouts from our training plans to bike computers and smart trainers. While there are numerous systems out there, we’re going to walk you through most common ones we see.

All of the interval workouts in our training plans can be exported through the workout builder feature in TrainingPeaks by clicking the “Export Workout File” icon in the upper right.

Click “Export Workout File”

Garmin- Manual Export

There are several ways to export workouts to a compatible Garmin device, one way is to manually drag & drop the exported workout to your bike computer. In the Export Wokout File pop up screen, choose the FIT option for Garmin.

Export as a FIT for Garmin

Once downloaded, plug in your Garmin device, locate the “Workouts” folder of your Garmin, and proceed to drag and drop the FIT file you just downloaded from Trainingpeaks.

Drag & drop the exported workout file to the Workouts folder of your Garmin

Then start your workout by going to the “Workouts” folder on your Garmin device and selecting the desired workout.

Get ready to ride!

Garmin- Connect IQ TrainingPeaks App

For this option you will first need to sync your compatible Garmin device through Garmin Connect, then download the TrainingPeaks Daily Workout IQ App to your Garmin and authorize it to access your Trainingpeaks account via the Garmin Connect phone app.

From here, go make sure you phone is connected to your Garmin, then click on the IQ icon. Then select TrainingPeaks (you may need to authorize it one more time).

 

Sweet Spot 3 x 8 downloaded via Gamin Connect IQ app

Start your Garmin, select the desired workout, and go!

Zwift Export

Next, the newly popular computer app, Zwift.com. Through the same “Export Workout File” button in TrainingPeaks, choose to export the workout as a ZWO file.

Export for Zwift

On your computer, find your Zwift Workouts file folder (Documents/Zwift/Workouts) and drag and drop the ZWO file into the Workouts folder. Then open Zwift and click on “Select Workout” at the top.

Click “Select Workout”

Finally, select the workout you wish to do from the “TrainingPeaks Custom Workouts” tab.

Choose your downloaded workout & get pedaling!

Wahoo Export, including KickR, Elemnt and Bolt

Wahoo has made uploading workouts very simple through their Wahoo Elemnt Companion App for your smartphone. Once connected to your Elemnt or Bolt bike computer, go to “Profile” and click on “Linked Accounts,” then authorize your TrainingPeaks account to sync with the app.

Next, click on the “Ride” tab in the app, then go to “Planned Workout.”

Select the desired workout (don’t forget to refresh the page to tell the app to sync if you don’t see the workout!), then click “Select Workout Plan” and get ready to ride! If you’re using a KickR, you’re ready to go!

If your’re using an Elemnt or Bolt, pull up the settings tab on your computer, scroll down to “Planned Workout,” then click on the desired workout and press Start!

Select your workout from the menu

 

Hit the Start button and get riding, indoors or out!

Copyright 2017, FasCat Coaching

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FasCat Coaching, a cycling coaching company in Boulder, CO.  To talk with a FasCat Coach about your indoor training please call 720.406.7444, or fill out a New Athlete Questionnaire to set up a Coaching Consultation.

Indoor Cycling

How to Make Indoor Cycling more Fun and Productive

Here are 5 training tips from Coach Jake Rytlewski to make indoor cycling more fun and productive:
  1. Set up a dedicated indoor trainer space with a fan!
  2. Select fun, diverse and short workouts with variable power outputs
  3. Be Consistent: 1 hour a day 3-5 times per week and the tortoise beats the hare everytime!
  4. Use technology to enhance your indoor riding experience (Zwift and Smart Trainers are a huge leap forward for indoor cycling enjoyment)
  5. Analyze your Data

Buy our 6 Week Indoor Training Plan described in this training tip!

The holidays are quickly approaching and the dark days of daylight savings are upon us. Your preparation for the 2018 cycling season should be starting soon. After breaking out a few hard hours from now through the holidays, you’ll need to come up a with a real plan for success. Indoor training is about as frustrating as hearing Christmas music every day for two months straight!

Luckily…indoor training has never been easier.

As for myself, I’ve been racing for over 15 years and as recently as a couple of years ago I had only a few options for indoor training. Would I ride rollers or a trainer? Was it a mag or fluid trainer? Was I going stare at the wall and listen to music, watch a movie or watch the 2001 TdF for the 17th time? In 2017, the options seem never-ending with smart trainers, power meters and the newest craze: virtual training. Yeah, I remember the old days when you actually had to load up your indoor training gear to ride with someone at their house!

Even with all the new fancy toys you still need a well-structured plan. The plan you build now is the start of reaching your targets and goals in 2018. All this new technology just makes the time fly by as opposed to watching those last few seconds tick by on the microwave.

Here are 5 Tips to make your indoor training a success!

#1 Set up space where you can ride. Ideally you will be able to keep your trainer setup and all the other essentials right there in hand. That way you do not have to spend precious time and motivation just trying to set things up. You want it to be comfortable, with the temperature somewhere around 68* F. Also, make sure you have a fan! I’m not talking about a personal cheering section, although that might help! Instead, find a fan that will cool you off and reduce the sweat dripping off your forehead. I also highly recommend having a towel and plenty of water! Your body runs hotter indoors and will go through more water so it is important that you stay hydrated. Be sure to drape your bike with a towel to protect it from sweat – I’ve seen a lot of corroded out stem caps over the years!

#2 Keep the workouts fun, diverse and short! You want to be excited, well as much as possible, about your workout! As boring as riding indoors can be, repeating the same workout for the 4th time can only make things worse. Don’t just sit on the trainer in zone 2, make the most of your time. Add the intensity in, mix it up to achieve 60 – 80 TSS in an hour times as opposed to stretching it out to 1.5 – 2 hours. Last time I checked you do well in races at specific power outputs greater than zone 2. Unless you are less than 6 weeks away from a goal race there is no reason to spend much more time than that.

Here is a one hour workout with variable power that helps one hour go by quickly:

#3 Be consistent! That goes along with not spending more than 90 minutes on the trainer. Riding 4 – 5 days a week goes a lot further than doing 3 days really hard and being burnt out on the trainer. Winter can be a long season. Some can still be stuck on the trainer until April! You don’t want to be crushing it on the trainer in December and January and then be burnt out on it come March when the racing season is starting. It’s sort of like making the early break in a 100-mile road race, it looks great while it’s happening but come crunch time only a small percentage actually make it. Early in the winter season look to add in strength sessions and do some core work as opposed to just another day on the trainer. These are workouts you should add to your training year round.

#4 Use the new technology that is available in your training. There are multiple types of trainers, rollers, smart trainers and now virtual training. See which one works best for you! Hire a coach and they can build a plan around the resources you have available. Or buy a plan with TrainingPeaks structured workout export feature like the one in #2 above.  Export that to your smart trainer and poof, all you have to do is pedal which the structured workout controls your trainer.  All our plans have a new variable power workout everyday to help break the monotony. 1 hour and the structure helps prepare you specifically for the power demands you’ll face outside.

#5 Make sure you are uploading and analyzing your workouts. Analyze if you are hitting your zones and getting the proper workload. You want to make sure you are making progress and improving. You can take that a step further and see if your CTL (Chronic Training Load) is rising and also keep an eye on your TSB (Training Stress Balance) for fatigue levels. Even though the hours may be short you still need to have those rest days and weeks.  To set up your Performance Manager Chart and track your CTL/ATL/TSB read our training tip here.

Here are 4 Example 1 hour Indoor Workouts:

  1. Sweet Spot Bursts: 4 x 8 minutes.  Ride in the Sweet Spot and during each 8 minute interval ‘burst’ for 5 seconds at 200% of your FTP every 2 minutes.

  1. Tempo/Zone 5 VO2 Criss Cross: 3 x 10 minutes. Ride Sweet Spot and alternate between sustained sweet spot and VO2 power for the 10 minute interval.

  1. Zone 4/5 Bursts: Watch a football game a make a Zone 4/5 burst during the plays.  Rest in-between and during the commercials
  2. Zwift: 4 laps total and ride in your Sweet Spot for laps 2 and 4

The possibilities are really endless! For example, you can change up the intensity and number of laps on Zwift, or even join one of the many group rides or virtual races! As mentioned above use the new workout export feature in TrainingPeaks to send all the structured variable power workouts from your training calendar directly to your SmartTrainer.  So all you have to do is pedal!

Set yourself up for success! Make sure you have everything you need for your trainer session to make it as fun, comfortable and effective as possible! Indoor training does not need to be one of Dante’s nine circles of hell, yet it can just be another stroll in the park doing what you love! Get out there, or rather on it in there, and ride!

Copyright 2017, FasCat Coaching

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Jake is an Associate Coach for FasCat Coaching in Boulder, CO.  He is a former professional road racer and current full-time professional USA cycling and TrainingPeaks certified coach.  Look for him on Strava and join him on the Zwift Island of Watopia for a great indoor group ride.  To talk with Jake about your indoor training and coaching, please call 720.406.7444 or fill our a New Athlete Questionnaire to set up a Coaching Consultation.

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How to Adjust Your FasCat Training Plan

You’ve applied your FasCat Training Plan, but now life has thrown a monkey wrench in your schedule? No problem! You can drag & drop workouts in your calendar to adjust them to better fit your schedule!

Just left click on the workout you want to move & drag it to a different day:

 

Then drag & drop the other workout to keep your calendar organized:

 

That’s it! Nice & simple.

What if you need to re-start your plan because you set the wrong start date or applied it & then got sick or had unexpected travel? In those cases, it is best to un-apply the plan & re-apply it with a different start date so you can avoid having double workouts from the plan being applied to your calendar twice.

*Note that plans with fixed end dates for specific events cannot be re-applied on different dates.

Now go ride your bike!

Copyright 2017 , FasCat Coaching

Questions about your training plan? Email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime. Good luck!

FasCat Coaching is cycling coaching company  in Boulder, CO that coaches athletes worldwide.  FasCat offers affordable $49 training plans as solutions for self coached athletes. To talk with a FasCat Coach about getting into a coaching plan, we’ll waive the $99 start up fee if you bnought a plan from us.  Please call 720.406.7444, or fill out a New Athlete Questionnaire to set up a Coaching Consultation.  Additionally, check out the Training Plans for only $49 that the FasCat Coaches have designed for DIY athletes.

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How to Apply Your FasCat Training Plan

 

  1. You’ll receive an email from TrainingPeaks with a link to your FasCat Training Plan. Click the link to go to TrainingPeaks to get your FasCat Training Plan.
  2. Log into your TrainingPeaks account or create a new account if you have not used TrainingPeaks before.
  3. Click to accept the plan to your account.
  4. Once the success message appears, click “Launch App” under your name in the upper right corner to go to your TrainingPeaks calendar page.
  5. On the left sidebar, click the Training Plan Library icon to find your FasCat Training Plan.

  6. Click on your new plan and set the Start or End date to coordinate with your training and racing schedule, then click “apply.”
    If your plan is for a specific race, it will have a fixed end date so you only need to click the “apply” button.
  7. Once applied, your calendar will fill up with workouts!

  8. Now go ride your bike!

Copyright 2017 , FasCat Coaching

Questions about your training plan? Email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime. Good luck!

FasCat Coaching is cycling coaching company  in Boulder, CO that coaches athletes worldwide.  FasCat offers affordable $49 training plans as solutions for self coached athletes. To talk with a FasCat Coach about getting into a coaching plan, please call 720.406.7444, or fill out a New Athlete Questionnaire to set up a Coaching Consultation.  Additionally, check out the Training Plans for only $49 that the FasCat Coaches have designed for DIY athletes.

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