Follow the same plan and principles that FasCat Athlete Phil Gaimon is using to exert social justice on Strava! While he’s going for KOM’s, you can get your own PR and/or KOM/QOM with this 6-week plan!
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.
Additionally, choose whether you want to go for Strava PR’s greater or less than 15 minutes because “the trainings” for either are different. Greater than 15 minutes includes a lot of threshold, supra-threshold and sweet spot work. The training plan for segments less than 15 minutes includes a lot more VO2, anaerobic and short threshold work. Both are specific to the power demands of the strava segment.
Either way, both long and short segment plans include all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it’s too dark or cold to ride outside before or after work!
Questions about the setting a PR or KOM on Strava using this training plan? See our FAQ below or email/call: firstname.lastname@example.org or 720.406.7444
100% KOM/PR Guarantee! If you don’t get your Strava PR with this plan, we will refund your plan at anytime.
Example Workout and Strava PR Training Tip in Outside Magazine by Coach Frank