Sweet Spot Part 1

Designed by Coach Frank

Plan duration: 6 Weeks

5.00 out of 5 based on 6 customer ratings
6 Reviews

$49.00

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10% of this month's sales go to the Bicycle Racing Association of Colorado

What you get:

  • 100% Satisfaction Guaranteed*
  • FREE 30 Day Premium TrainingPeaks Account
  • Mobile App (iOS and Droid)
  • Lifetime access
  • Daily Email Workout Reminders
  • GPS, Heart Rate and Power Data Uploads
  • Email Support
  • Yoga Routines with Video
  • Race Specific Power and Heart Rate Workouts
  • Advanced Aerobic Endurance Training
  • Strength & Conditioning Routines with Video

Description

Six Week Sweet Spot Training Plan for advanced aerobic endurance training.

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%!  You’ll find the FasCat Wattage and Heart Rate Zones Sheet that in this plan that has the all important Sweet Spot Training Zone!

Additionally, this sweet spot training plan includes 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 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’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about the Six Weeks to the Sweet Spot or using this 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 anytime. Example Workout:

Sweet Spot Example Workout

Share your thoughts!

5 out of 5 stars

6 reviews

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What others are saying

  1. One person found this helpful
    Doug

    5 out of 5 Deceptively Hard!

    While the plan starts out seemingly on the light side, it very quickly ratchets up and then the logic to the intensity growth over course of the plan becomes clear. I found the plan very well paced, and as I progressed through it I could see concrete results.

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  2. CD

    5 out of 5 This plan worked!

    This was a great plan! It was challenging, but brought great results (FTP increased 10% in 6 weeks) and worked well with my schedule. Would recommend highly!

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  3. Emil Gercke

    5 out of 5 FasCat Training Plan

    I really enjoyed this plan. Very clear and easy to follow workouts that make a lot of sense. Answers to questions are readily available on Facebook Groups. This plan also allows you to alter as you see fit, adding more work or changing workout schedules to suit your needs. I really look forward to starting the next plan!

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  4. Wayne Barlow

    5 out of 5 First Time

    This was my first time using sweetspot during training. I’ve always done higher intensity, higher in Zone 4 work before this and would have trouble recovering after those workouts. These have great in that I’m seeing a higher CTL after the 6 weeks since I’m able to put more total work on the bike while still recovering day to day. Saw a 7% increase in my FTP field test after the 6 weeks and can’t wait to tackle another training block!

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  5. Andrew

    5 out of 5 Great Plan

    This plan has been really beneficial for my training. On my last sweet spot group ride, I felt as if I barely had to pedal and everybody that I was riding with was struggling a bit. Following the training plan, mid-week seems to be the most crucial days. It’s really important to understand your training zones and how to stay in them. Especially on the days when it’s a zone 2 ride. I highly recommend this plan to everybody who is looking to get stronger on the bike.

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  6. Michael Larson

    5 out of 5 Excellent builder

    From the beginning of the plan to the end it will really help increase your threshold. Itll really help you have that solid platform to help gear up for race season

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Frequently Asked Questions

  • Am I a Basic, Intermediate or Advanced Rider?
  • Basic plans are for athletes with 4-8 hours per week to ride, a cat 4-5 racer and or a 50+ masters racer.
  • Intermediate plans are for athletes with 8-12 hours per week to ride, cat 3 racers or 40+ masters.
  • Advanced plans are for athletes with 12+ hours per week to train, cat 1-2 or pro racer as well a those who are 30-40 and Master Elite.
  • What if I have to ride the trainer indoors?
    For rides over an hour, we recommend cutting the ride time by about 30% because you aren't coasting or stopping. Be sure to get any structured interval work completed within that time!
  • Should I add 'post activity' comments in TrainingPeaks when I upload my data?
    Yes! While you won't have a coach monitoring your comments and file data, adding notes to your workout is always helpful so you can go back and see what was up that day when you slayed a particular effort!  It doubles as a training diary!
  • Will a coach be monitoring my workouts in TrainingPeaks?
    No. If you would like a coach to create, monitor, customize, adjust or talk with about your training, hire one of our coaches!
  • What if I don't have a M-F, 9-5 kind of work schedule?
    You can move the workouts around yourself in TrainingPeaks and/or schedule a training plan consultation to talk with a coach about customizing the purchased plan for your schedule.
  • How do I apply the plan I purchased in my existing TrainingPeaks account?
    We've got a step-by-step guide for applying your plan here.
  • Can I use these workouts with my smart trainer (Wahoo, CycleOps, Computrainer, etc.)?
    Yes! You can use software like TrainerRoad or Zwift to program & ride the prescribed efforts for each workout. Check with your trainer's manufacturer for compatible software.
  • I don't have a powermeter. Can I use my heart rate monitor with this training plan?
    Yes! While power is the gold standard for training, we've included a FasCat Training Zones sheet where you can enter your Threshold Heart Rate to calculate your heart rate training zones. This allows you to ride the intervals at the proper efforts!
  • If I miss a workout, can I adjust my training calendar in TrainingPeaks?
    Sure! Simply left click the workout, then drag 'n drop it into the day you want to move it to. 
  • Do these plans include recovery days?
    All of our training plans are periodized and include rest days and a regeneration week. Because you don't get faster in training, you get faster in recovery!
  • What should I do when my plan ends?
    We've designed our plans to coordinate with different times of the year and different phases of training. We'll send you a reminder when your plan is nearing the end of 6 weeks with suggestions on where to go next so you are still getting stronger and faster on the bike!

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