BWR California 12 Week Training Plan

• Start this plan on February 5, 2024
• Prepares you for BWR California on April 28, 2024
• Includes course-specific training

This 12-week plan will prepare you to not only survive but thrive at the Belgian Waffle Ride California in San Diego. Set this plan to begin February 5.

This training plan includes the best elements from our renowned Sweet Spot training plans but is specifically tailored for BWR athletes who are racing in California in mid-April but still need to build a solid base and increase their threshold power. 

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. 

The second half of this plan centers around a long gravel simulation ride each 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 with 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 are also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws you a curveball. 

As BWR California 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.