The Road to FAR
Whether you're toeing the start line of a FAR or simply chasing that first ride where everything clicks, this 6-week training plan is built around one idea: finding form. Each session is designed to sharpen your form a little more, preparing you for key moments, and bringing you closer to your goals.
Designed by Matt Rowe of Rowe and King for RCC members.
Designed byMatt Rowe of Rowe and King Cycle Coaching
How to follow this plan:
The 6 week training plan is made up of 3 phases, with 3 sessions on offer per week. The goal is to complete 3 structured workouts per week, from each section, for 6 weeks, which should leave you with more top end power for tackling tough climbs, sticking with fast moving group rides, and gaining confidence as summer arrives.
We recommend training with a clubmate or taking on this training challenge simultaneously with another member to keep you motivated and on track.
Please note: the plan covers 6 weeks, with three structured sessions recommended per week e.g. Saturday (Vo2), Tuesday (TickTick Boom), Thursday (Power).
INTENSITY KEY
For those who do not use a power meter to train, or have not calculated their training zones based on Functional Threshold Power (FTP) – it is suggested that you adopt the following descriptions of training intensities, to guide you in completing the workouts.
65% FTP (Mid Zone 2) = Sensations of low leg effort/fatigue, your ‘all day pace’. Continuous conversation is easily possible.
75% FTP (Upper Zone 2) = Sensations of low leg effort/fatigue, but effort requires concentration. Continuous conversation is possible.
88% FTP (Upper Zone 3) = Firm pace, which you could sustain for 90 minutes. Deep breathing and catching of breath when talking.
92% FTP (Lower Zone 4) = Sensations of moderate leg effort/fatigue. Continuous conversation is difficult.
100% FTP (Zone 4) = Able to talk in short sentences only, due to heavy breathing. Sensations of noticeable leg effort/fatigue.
112-118% FTP (Zone 5) = Strong to severe sensations of leg effort/fatigue. Conversation is not possible due to often ‘ragged’ breathing.
Training Ready
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