2016 fas cat indoor cycling curriculum
TRANSCRIPT
FasCat’s Power-Based Indoor Cycling Curriculum
➢ Introduction to Training with Power
• Power is to a cyclist as horsepower is to a car• Achieve Precise Physiological Adaptations by
Training with Power• Measure Improvement with Testing (Weeks 2
compared to week 10)
Week 1: Openers
➢ 15 min Warm-up & Presentation➢ 2 x 3 min ON at FTP HR/wattage 6 min OFF➢ 10 min Zone 2 active recovery➢ 2 x 30 secs ON 1 min OFF - FULL GAS!➢ 5 min Easy Zone 2➢ Cool down
Why Do Openers?1. Efforts to open up the legs and vascular system for a big effort the
following day where you want to be “fresh” and not “stale”.2. Get your mind mentally prepared for what the pace feels like for the
following day3. Correlate Wattage to HR for wattage pacing next week (week 2)
Data & Training Plan
1. Premium Training Peaks Account2. Complimentary 10 Week Training Plans
Week 2: 20 minute Threshold Test
➢ 15 min Warm-up➢ 2 x 30 secs ON 1 min OFF➢ 2 min Easy Zone 2➢ 20 min FULL GAS shift down for resistance and keep
your watts steady➢ Cool down
Two Reasons: 1. Setup your Wattage Zones2. Set Baseline to Compare & Measure Improvement in Week 10
Power Based Zones Specific to YOU: Set off a % of your 20 minute threshold test
Week 3: Tempo Intervals
➢ 4 x 7 minutes ON 3.5 minutes OFF @ YOUR Tempo wattages
• 1st set 85-95RPM, 2nd set 65-70RPM3rd set 100-105RPM’s, 4th set 85-95RPM’s
Why are Tempo Intervals Important?
1. Advanced Aerobic Endurance at its finest
2. Packing more punch into a 1 hour workout
Week 4: Sweet Spot Intervals
➢ 6 x 5 minutes ON 2.5 minutes OFF @ YOUR Sweet Spot wattages
What will sweet spot do for me?
1. More Advanced Aerobic Endurance: one step further from tempo
2. Quintessential “More Bang for your Buck” workout
Week 5: Lefthand Canyon up the backside of Lee Hill, Video & Power Demands
➢ Tempo & Sweet Spot up Lefthand
➢ Zone 5/VO2 effort up the backside of Lee Hill
➢ Zone 6 effort up Lee Hill saddle to the top
Week 6: SufferFest !
➢ “IWBMYATKYT” – “I will beat my ass today to kick yours tomorrow”
➢ Set to Pro Tour Coverage – attack & counterattack your favorite pro riders
Week 7: Morgul Bismarck Course
➢ VO2 efforts from the bottom to the top of the Hump, The Wall and the FeedZone Hill
➢ Sweet Spot on Marshall Road heading East
➢ Spring is getting closer and so the training is getting more difficult
Week 8: Lactate Threshold Intervals
➢ 2 x 10 minutes ON 5 minutes OFF, FULL GAS – using your Zone 4 wattages to go as hard as you can but not too hard
➢ Using your powermeter to train just right, like Goldilocks
➢ We’ll use your wattages from today for a 20 minute pacing strategy for you end of class test!
Lactate Threshold 2 x10
➢
Week 9: Climb Flagstaff!
➢ Zone 4 wattages to go as hard as you can but not too hard, especially for the steep section below the FlagStaff house
➢ We’ll use your wattage from this climb + your 2 x 10 data from last week to give you pacing watts for next week’s 20 min test.
Week 10: Threshold, 20 minute TEST!
➢ Same as week 2 – only this time you are faster
➢ Any improvement in your 20 minute average power output is real scientific data that you have ‘gotten faster’ – Congrats!
PowerMeter Deals
20% OFF ANY PowerMeter we sell: GarminKICKRPowerTapSRMQuarq
Week 10: Class is Over What Next?
1. Sign Up for Spring Indoor Cycling2. Training Peaks Training Plan3. Roll into a Coaching Program – start up fee waived4. PowerMeter Purchase – 20% Discount
Definitely Ride Outside!
Thanks for attending!
Contact Us :: 720.406.7444
Coach Frank, Owner & Head [email protected]
Coach Isaiah, Indoor Cycling [email protected]
Coach Nadia, [email protected]