BWR North Carolina 6 Week Training Plan
- Start this plan on May 1, 2023
- Prepares you for BWR North Carolina on June 10, 2023
- Includes course-specific training
This six week plan will prepare you to not only survive but thrive at the Belgian Waffle Ride North Carolina in lovely Asheville, North Carolina. Set this plan to begin on May 1.
Follow our Sweet Spot Part 3 plan if it is before May 1st. Follow all our other plans after you finish this BWR plan - Coaching is included!
Choose the Basic plan if you are doing the 35-mile Wanna or the 70-mile Wafer course and/or have 4-8 hours per week to train. Choose the Intermediate plan if you registered for the 70-mile Wafer or the 130ish-mile Waffle ride and have 8-12 hours a week to train. Choose Advanced if you have more than 12 hours a week to train for the Wafer or the Waffle.
Each week centers around a long gravel simulation ride on the weekend. Progressively building up to the duration of the Belgian Waffle Ride is the core of this plan. We include tips on nutrition and hydration that you can practice on these simulation rides!
You'll start with a field test to set your training zones. In our Optimize app, you plug in your threshold power and heart rate values, and it calculates all your training zones — including your own Sweet Spot.
This training plan instructs you on all the details to get faster: Recovery Techniques, Rest Days, Yoga, Foundations… There are instructional videos in the plan for you to follow along at home.
You’ll perform structured Sweet Spot and Tempo intervals mid-week and have the option to join group rides on the weekends (where we coach you how to Sweet Spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws you a curveball.
As BWR North Carolina gets closer, you’ll bust out some spicy intervals to sharpen your knives, and then we’ll walk you through a proper taper so you are perfectly fresh and ready to go for race day.
For a custom training solution that includes personal feedback from a professional coach — including having a personalized training plan built for you that is tailored to your ability and location — Hire a FasCat Coach! We will waive the $99 start up fee if you have previously bought a plan or subscribed to Optimize.