Our Six-week Road Racing Interval Training Plan will increase your functional and race-specific power output. This road focused training plan includes Sweet Spot, VO2, Anaerobic, Threshold and Sprint Intervals built specifically for the hardest road races. Annnnnd to really get fast, we add the diabolical Tabatas for stepping up on the podium!
With this plan, you can “sweet spot up the whazoo” and raise your threshold power output! This periodized plan will have you progressing your riding time to increase your Chronic Training Load (CTL) 40-60%. You’ll start with a field test will set your training zones, especially sweet spot! A second test will measure your improvement after following the plan! Athletes can expect to increase their FTP by 5 – 20%!
Build your base even bigger with our second six week training block of Sweet Spot and advanced aerobic training! Continue to work on increasing your threshold in about an hour a day during the week and 1 – 3 hours on the weekends. This plan begins with a 20-minute Field Test to set your wattage and heart rate training zones including Sweet Spot 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!
Sweet Spot Training Plan, Part 3 for athletes who are racing soon but still need to build a base/ride more/raise CTL/increase threshold power. This 6-week plan is great to begin after you have completed sweet spot parts 1 and 2 or need to hit turbo with your sweet spot training.
Train with Phil’s Coach, FasCat Frank to prepare for Phil’s Fondo! You’ll complete similar workouts to what Phil does to prepare for all his big stage races. Sweet Spot training, threshold intervals, and even some anaerobic work. It’s all in here + the diabolical Tabatas (Phil’s favorite, haha). And who could forget about Strava hunting – a valuable training “technique.”
This plan starts on September 17th, 2018, If you want to get faster before then, check out our Strava Training Plans!
Choose a Basic, Intermediate or Advanced plan based on how much time you have to train, your age and ability level. No matter which plans you choose, you’ll ‘enjoy’ all the nastiness that makes Phil faster: VO2’s, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot work specific to a plan customized for Strava segments greater or less than 15 minutes. You’ll perform a Strava “Field Test” at the beginning, middle and the end of the plan so you can measure your improvement and get that PR and/or KOM.
What you get:
FREE TrainingPeaks Account (30 Days Premium)
FREE YogaGlo Membership (60 Days)
100% Satisfaction Guaranteed or Money Back
Mobile App (iOS and Droid)
Coaching Support in a Private Facebook Group
Foundations Back Strengthening
REVO Strength & Conditioning Videos
Daily Email Workout Reminders
GPS, Heart Rate, and Power Data Uploads
Strength & Conditioning Routines with Video
Strava Segment Length Specific Workouts
Check out the Strava PR Training Tip in Outside Magazine written by Coach Frank!
Get race ready for the road season with our Intervals for Road & Criterium Racers Plan! You’ll get your sprint on with VO2 and anaerobic intervals during the week that you can ride on the trainer or outside on the road. There are even some of the diabolical Tabatas to really make you fast! The weekends balance out all of that intensity with longer rides at lower efforts and the option for group rides so you can work your tactics and pack skills.
This six week training plan is designed by the 2013 Amateur Winner & 13th overall finisher with a time of 4:51:12, Frank Overton, owner and founder of FasCat Coaching. Frank has applied his own training & experience from 3 years of competition plus coaching athletes for the Crusher in the Tushar and applied it to this training plan. Choose between a basic, intermediate or advanced plan depending on how much time you have to train, your age and ability then get to work!
Consider following the Climbing Plan if you are beyond 8 weeks out! This six week plan officially begins June 2nd, 2018!
Tackling the Triple Bypass this year? Our six week training plan will help you get your legs & lungs in shape for this legendary ride! One day not enough for you? Our plans include options for those riding the Double Triple too! Choose between a basic, intermediate or advanced training plan based on the amount of time you have to train per week, your age and you ability level.
This Triple ByPass training plan plan starts June 2nd, 2018! Consider following the Climbing Plan if you are beyond 8 weeks out!
Increase your Functional Threshold Power this winter with our 32-week training plan. Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for 15 years. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. You’ll sweet spot up the whazoo to increase your aerobic fitness. This is your all-in-one plan for the Off Season!
Resistance Training and Sweet Spot “Base” 16 Week training plan. Cycling Specific Resistance Training as described here. Four Phases of resistance training with accompanying neuromuscular sprint work to accentuate the lifting to make the weightlifting cycling specific. Then you’ll ride gobs of Sweet Spot to increase your aerobic fitness. This is your all-in-one plan for the Off-Season suitable for starting Nov – February!
Whether you’ve got a $20K TT machine or just a set of clip-on aerobars for your trusty road bike, we all know it’s really the engine that matters so get ready to smash your next Time Trial with this 6-week Intervals for Time Trials training plan! You’ll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day!
Our 6-week training plan for stage racers combines plenty of threshold work in the aero position with Sweet Spot, VO2’s, and Anaerobic intervals to get you ready to go for the GC. Annnnnd to really get fast, there are the diabolical Tabatas! This plan even incorporates training races along with the weekend group rides so you’re getting a chance to work your pack reading skills as well as your race specific power output!
Get ready to dive into corners and come out sprinting with this 6-week criterium interval training plan! Short full gas anaerobic interval work is balanced with endurance miles to make you super fast! You’ll be increasing your ability to accelerate out of corners, recover, and repeat with Sweet Spot, VO2, the diabolical Tabatas and of course, Sprint workouts! You’ll start and finish the 6 weeks with a Field Test to set your training zones via the included FasCat Wattage and Heart Rate Zones Sheet. This way you’ll be sure to ride at the correct efforts and you can measure your improvement too!
This plan starts March 19th, 7 weeks before collegiate nationals. Our plan is specific to either the Rocky Mountain Collegiate Conference OR the Mid-West (MWCCC) collegiate conference spring season. By now hopefully you have a good base of fitness by completing some tempo and sweet spot training. The first two weeks of the plan include start of some intensity with Vo2 Max intervals and threshold over under efforts.