This six week Old Man Winter Rally Training Plan will prepare you for the rigors and fun that is the Old Man Winter Rally. It starts December 30th, 2019 – six weeks prior to the race date: February 9th, 2020. With the 2020 course bringing back Rowena, sweet spot climbing is the name of the game!
Choose a Basic Intermediate or Advanced Training Plan that’s specific to how much time you have to train for a plan that’s right for you. See our FAQ below for more information on the different plan levels.
The power demands of the OMWR can be broken down into 4 parts:
1. Lefthand Canyon > Rowena
2. Linden Climb
3. Old Stage Climb
4. Endurance for 100k’s before, in-between and after 1-3 above
You’ll build endurance and functional threshold + VO2 power with Threshold, Sweet Spot, and Tempo workouts Tuesday > Wednesday > Thursdays. VO2 Interval Workouts are included to get you up and over the final Old Stage Climb!
On Saturdays your plan will have you perform wattage and/or heart rate based workouts up #’s 1 – 3 above, part way first but Week 5 does culminate with an entire course ride so you know exactly what you are getting into the following week!
This plan assumes you work M-F, 9-5 and can perform short structured workouts Tues/Wed/Thur but can ride longer on the weekends. You’ll build endurance and functional threshold power with Threshold, Sweet Spot, tempo workouts plus even be instructed how to ride the course (if you are local). Group rides, yoga, recovery routines & foundation work plus the all important recovery days and blocks. There’s even a power-based field test to enhance your power or heart rate based training if you are into that sorta thing. Stay consistent follow this plan and you’ll crush the Old Man Winter Rally!
For more information about the race/event visit the Old Man Winter Rally site.
Questions about the training plan? See our FAQ below or 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 any time.
Steve Parcell –
Coach Frank and his team are top notch. I recently did the Old Man Winter plan coming off a major injury (a broken heel in late October). I was able to get third in the 100k 50-60 group! I finished at 3:32. Winning time at elite level was 3:04. There were 242 riders in this event.