FasCat 9 Week Indoor Cycling Class
 Introduction to Training with Power
• Power is to a cyclist as horsepower is to a car...
20 minute Threshold Test
Two Reasons:
1. Setup your Wattage Zones
2. Set Baseline to Compare & Measure Improvement in Week...
Rider:
Threshold
Power
Threshold
Heart Rate

300
160
Wattage Zones

Level

Zone

Heart Rate Zones

caculated from % of Thr...
Week 2: All Athletes Receive Their Own
Wattage & Heart Rate Based Training Zones
Week 2: Tempo Intervals
 3 x 10 minutes ON 5 minutes OFF @ YOUR
Tempo wattages
 Advanced Aerobic Endurance at its finest...
Week 3: Sweet Spot Intervals
 3 x 9 minutes ON 4.5 minutes OFF @ YOUR
Sweet Spot wattages
 More Advanced Aerobic Enduran...
Week 4: Tempo Bursts
 3 x 8 minutes ON 4 minutes OFF @ YOUR
Tempo wattages with a „burst‟ every 2
minutes
 Mimicking the...
Week 5: SufferFest !
 “IWBMYATKYT” – “I will beat my ass
today to kick yours tomorrow”
 Set to Pro Tour Coverage – attac...
Week 6: Criss Cross Intervals
 4 x 7 min ON 3.5 min OFF @ your TEMPO
wattages then FTP watts for 1 minute in the
middle a...
Week 7: Over Unders
 4 x 5 min ON 5 min OFF, Zone 6 to start (30
seconds), Sweet Spot in the middle (4 minutes)
and finis...
Week 8: Lactate Threshold Intervals
 2 x 10 minutes ON 5 minutes OFF, FULL
GAS – using your Zone 4 wattages to go as
hard...
Lactate Threshold 2 x10


Week 9: Threshold, 20 minute TEST!
 Same as week 1 – only this time you
are faster
 Any improvement in your 20 minute
av...
Diploma: 235 watts improved to 288 watts, a 22% Improvement!!
Week 10: Class is Over What Next?
1. Training Peaks Training Plan
2. Roll into a Coaching Program
3. PowerTap Wheel Purcha...
Week 10: Class is Over What Next?
1. Training Peaks Training Plan
2. Roll into a Coaching Program
3. PowerTap Wheel Purcha...
Contact Us :: 720.406.7444
Coach Carson, Indoor Cycling Manager
carson@fascatcoaching.com
Matti, Sales
matthew@fascatcoach...
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9 week indoor cycling program 2014

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FasCat Coaching's 2014 Nine Week Power-Based Indoor Cycling Curriculum

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9 week indoor cycling program 2014

  1. 1. FasCat 9 Week Indoor Cycling Class  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 (Today and in 8 weeks after our weekly workouts)
  2. 2. 20 minute Threshold Test Two Reasons: 1. Setup your Wattage Zones 2. Set Baseline to Compare & Measure Improvement in Week 9     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
  3. 3. Rider: Threshold Power Threshold Heart Rate 300 160 Wattage Zones Level Zone Heart Rate Zones caculated from % of Threshold Power caculated from % of Threshold Heart Rate From To From RPE To 1 Active Recovery 0 165 ~90 109 <2 2 Endurance 168 225 110 133 2-3 3 Tempo 228 270 134 150 3-4 3/4 Sweet Spot 249 291 144 160 4 4 Lactate Threshold 273 315 152 168 4-5 5 VO2 MAX 318 360 170 n/a 6-7 6 Anaerobic Capacity 363 450 n/a >7
  4. 4. Week 2: All Athletes Receive Their Own Wattage & Heart Rate Based Training Zones
  5. 5. Week 2: Tempo Intervals  3 x 10 minutes ON 5 minutes OFF @ YOUR Tempo wattages  Advanced Aerobic Endurance at its finest  Packing More Punch Into a 1 hour workout
  6. 6. Week 3: Sweet Spot Intervals  3 x 9 minutes ON 4.5 minutes OFF @ YOUR Sweet Spot wattages  More Advanced Aerobic Endurance  Quintessential “More Bang for your Buck” workout
  7. 7. Week 4: Tempo Bursts  3 x 8 minutes ON 4 minutes OFF @ YOUR Tempo wattages with a „burst‟ every 2 minutes  Mimicking the demands of road & mtb‟ing  Packing More Punch Into a 1 hour workout
  8. 8. Week 5: SufferFest !  “IWBMYATKYT” – “I will beat my ass today to kick yours tomorrow”  Set to Pro Tour Coverage – attack & counterattack your favorite pro riders
  9. 9. Week 6: Criss Cross Intervals  4 x 7 min ON 3.5 min OFF @ your TEMPO wattages then FTP watts for 1 minute in the middle and the end of the 7 minute interval  Advanced Aerobic Endurance tickling Race Intensity  Spring is getting closer and so the training is getting more difficult
  10. 10. Week 7: Over Unders  4 x 5 min ON 5 min OFF, Zone 6 to start (30 seconds), Sweet Spot in the middle (4 minutes) and finishing with a zone 6 effort (30 seconds)  Over unders are a great dynamic power based workout that mimics what happens at the bottom of a climb and then again at the top. “Surgy”  Spring is getting closer and so the training is getting more difficult
  11. 11. 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 next week!
  12. 12. Lactate Threshold 2 x10 
  13. 13. Week 9: Threshold, 20 minute TEST!  Same as week 1 – 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!
  14. 14. Diploma: 235 watts improved to 288 watts, a 22% Improvement!!
  15. 15. Week 10: Class is Over What Next? 1. Training Peaks Training Plan 2. Roll into a Coaching Program 3. PowerTap Wheel Purchase Definitely Ride Outside! Thanks for attending & good luck with your cycling season!
  16. 16. Week 10: Class is Over What Next? 1. Training Peaks Training Plan 2. Roll into a Coaching Program 3. PowerTap Wheel Purchase Definitely Ride Outside! Thanks for attending!
  17. 17. Contact Us :: 720.406.7444 Coach Carson, Indoor Cycling Manager carson@fascatcoaching.com Matti, Sales matthew@fascatcoaching.com Coach Nadia nadia@fascatcoaching.com Coach Frank frank@fascatcoaching.com

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