Week 4.  Rest Week!  All part of proper periodization – strive to ‘only‘ ride 50-60% less (yes, less) than what you rode last week

Monday: Off day, Meal Prep Monday to Win in the Kitchen

Tuesday: Off Day, get a massage? Take a Yoga Class. Use Phil’s Ice legs – how about vegging out on the couch, good night’s sleep, win in the kitchen

Wednesday: Two Workouts depending on what type of cyclist you are:

For the Crit, XC MTB, or Cyclocrosser: Zone 6: 3 x 1 minute ON 1 minute OFF, full gas – 120% of FTP or greater.  Give ’em all you got, 1-1.5 hours

For the Hill Climber, Fondo, Strava Queens & KING: Threshold Zone 4: 2 x 8 minutes on 4 minutes off – compare your 8 minute power to previous weeks coming off 2 days of rest with fresh legs

Thursday: “Fun Fast” 1-1.5 hours ride unstructured hard if solo or smash it up with your group, friends.  Maybe there’s a strava segment you’ve had your eye on?

Friday: Day Off, do your hippie stuff (yoga/mediation) again  – honor the REST day to go hard tomorrow.

Saturday: Group Ride – what we live for – ride it hard and test out your new fitness. Legs should be ffffrrr-ESH after the rest week so rip it up! Also could do a 20 minute field test if you were so inclined 🤓

Sunday: Zone 2: short n easy in honor of the rest day; rather than ride all day balance out your life with the family with non cycling activities.

Don’t push harder than zone 2 or longer because we’re going full gas with some VO2 Mx Intervals in week 5, stay tuned.

 

Here is your Preem Training for Week 3.  Week 3 is going to be harder than week’s 2 & 1 because it is the final week of this ‘mesocycle’ and week 4 will be a rest week. So really push it this week 💪

Thursday: Fun & productive outdoor group ride with your club, team, friends. “Fun fast” 1-2 hours and if solo do 4 tempo intervals 10 minutes each between 76-90% of your threshold heart rate and power.

Friday: Day Off, do your hippie stuff (yoga/mediation) again  – honor the REST day to go big tomorrow.

Saturday: Going Big! 4 – 6 hours- the hardest and longest ride of the year for you.  Fun fast – no intervals, don’t worry about watts – let the duration take care of the training

Sunday: tired legs but ride anyway, you’ll be resting soon enough: Zone 2: 3-5 hours depending on how much you’ve been riding in week’s 2 & 3.

Monday: Off day, get a massage? Use Phil’s Ice legs – how about vegging out on the couch, good night’s sleep, win in the kitchen

Tuesday: Threshold Intervals, 2 x 15 min ON 7.5 min OFF, full gas, 98-104% of threshold heart rate or power,  1.5 hours  or more if you have more time

Wednesday: Sweet Spot  Intervals, 4 x 10 min on 5 min OFF, 84 – 97% of threshold heart rate or power, 1.5 hours or more if you have time

Overall try to achieve more total weekly hours than you did in week’s 2 & 1 and push thru the fatigue because week 4 is a rest week. Enjoy!

Here is your Preem Training for Week 2.  Week 2 is all about the progression building upon week 1.  So, same format just more of it

Thursday: Zone 2, 30 – 60 more minutes of what you did last week, still 70% of threshold heart rate or power

Friday: Day Off, do your hippie stuff (yoga/mediation) again and try to relax more, get more sleep beCAUSE….

Saturday: Going Big! 3 – 5 hours let the duration take care of the training, don’t worry about your watts or intervals. If you are into power based training with TSS & kiloJoules – do 10-25% more than last

Sunday: Zone 2, more of it than last Sunday

Monday: Off day, just because we are doing more doesn’t mean we/you skip your rest days. Get more sleep and win in the kitchen better

Tuesday: Threshold Intervals, 3 x 10 min ON 5 min OFF, full gas, make it hurt 100-104% of threshold heart rate or power, 1 – 1.5 hours whatever you have time for

Wednesday: Sweet Spot  Intervals, 3 x 8 min on 4 min OFF, 84 – 97% of threshold heart rate or power, 1 – 1.5 hours whatever you have time for

For more information about your zones and finding them read our how to find and what they do training tips.

Here is your Preem Training for Week 1

Thursday: Zone 2, 1 – 1.5 hours, whatever you have time for – 70% of threshold heart rate or power

Friday: Day Off, do your hippie stuff (yoga/mediation) otherwise take the day off , chill out, get a good night’s sleep and a well portioned carbohydrate meal

Saturday: Going Big! 2-4 hours let the duration take care of the training – no intervals , don’t worry about watts

Sunday: Zone 2, 2-2.5 hours – steady pedaling

Monday: Off day, achieve life balance, kick ass at work & at home. Win in the Kitchen

Tuesday: Sweet Spot Intervals, 3 x 10 min ON 5 min OFF, 84-95& of threshold heart rate or power, 1 – 1.5 hours whatever you have time for

Wednesday: Tempo Intervals, 3 x 8 min on 4 min OFF, 76 – 90% of threshold heart rate or power, 1 – 1.5 hours whatever you have time for

 

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