Fast Fit Strong

Cycling
Coach
Scott Pearson

Features
0 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
1. WEEK 1 INTRODUCTION & GOAL SETTING

Program Introduction

A

I'd like to thank you for choosing Fast Fit Strong, please watch the video below πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡ https://youtu.be/_cqYSCUQSyE

Weekly Goal Setting

B

I've taken the time to plan this program, making sure that the types of work are balanced and blended with adequate amounts of rest & recovery. However, this is not an ideal world and things often get in the way. Take 5-minutes planning ahead so you can make certain of fitting in necessary sessions. Use TH chat to send me a message to let me know you've done this πŸ‘ **Priority** - 2x Strength sessions. - 1x Mobility session Anything else is a bonus.

Monday
Threshold test

RAMP WARM-UP

A

Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles

Prep

B

20-Minute On-Bike Warm-Up

The aim of the warm-up is to progressively increase the intensity, culminating in some very intense six-second efforts. Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. For a timer, use this link: http://intervaltimer.com/timers/10371621 - 5:00 @ 90rpm - 2:00 @ 95rpm - 2:00 @ 100rpm - 2:00 @ 105rpm - 1:30 @ 110rpm - 0:30 @ 120-130rpm - 2:00 @ 90rpm - 0:06 @ Max rpm (rev out) - 2:00 @ 90rpm - 0:06 @ Max rpm (rev out) - 2:00 @ 90rpm - 0:06 @ Max rpm (rev out) - 2:42 @ 90rpm

Threshold Test

C

- Ride as hard as you can sustain for 30 mins. For a timer, use this link: http://intervaltimer.com/timers/10371795 - After 10 mins, start your monitor and record your average heart rate or power for the last 20 mins. - Aim for a cadence of 90-100 rpm throughout the test. This is very important as it will help ensure consistency the next time you complete the test. - Note down your average heart rate or power for the last 20 mins of the test.

Prep

D

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

Tuesday
Cross Training/Rest
Wednesday
2x 20-mins @ Threshold

RAMP WARM-UP

A

Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles

Prep

B

20-Minute On-Bike Warm-Up

The aim of the warm-up is to progressively increase the intensity, culminating in some very intense six-second efforts. Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. For a timer, use this link: http://intervaltimer.com/timers/10371621 - 5:00 @ 90rpm - 2:00 @ 95rpm - 2:00 @ 100rpm - 2:00 @ 105rpm - 1:30 @ 110rpm - 0:30 @ 120-130rpm - 2:00 @ 90rpm - 0:06 @ Max rpm (rev out) - 2:00 @ 90rpm - 0:06 @ Max rpm (rev out) - 2:00 @ 90rpm - 0:06 @ Max rpm (rev out) - 2:42 @ 90rpm

Conditioning

C

2x 20-Mins @ Threshold

- Cadence should be 90 rpm + during the efforts but allow to drop during recovery. Work as close to 100% FTHR/FTP as possible. - Pace the efforts as evenly as possible, don’t go off too hard and maintain a consistent cadence. - Try to hold a stable racing position without excessive movement of the upper body. If training for time trials, use your race position. - Make sure you have a bottle of water to hand as these are fairly long efforts. For a timer, use this link: http://intervaltimer.com/timers/10371775 - 20:00 @ Threshold - 10:00 @ Recovery Pace - 20:00 @ Threshold - 10:00 @ Recovery Pace

Prep

D

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

Thursday
Cross Training/Rest
Friday
VO2 Efforts - Bonus Ride/Flexible Day

RAMP WARM-UP

A

Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles

Prep

B

Road Warm-Up

Spend the first 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually to the stated zones. If the main content of the session requires time in Z3 or 4 then add a couple of 6 second hard efforts to your warm-up.

VO2 Efforts

C

For a timer, use this link: http://intervaltimer.com/timers/10371871 - 5:00 @ Zone 4 (Threshold) - 5:00 @ Zone 1 - 3:00 @ Zone 1 - 3:00 @ Recovery - 10:00 @ Zone 1 - 4:00 @ Zone 5 - 4:00 @ Recovery - 15:00 @ Cool Down

Prep

D

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

Saturday
Long Ride- Endurance with Tempo and Threshold Efforts

RAMP WARM-UP

A

Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles

Prep

B

Road Warm-Up

Spend the first 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually to the stated zones. If the main content of the session requires time in Z3 or 4 then add a couple of 6 second hard efforts to your warm-up.

Endurance with Tempo and Threshold Efforts

C

Ride a rolling route without frequent hard climbs. Follow the guide below and try to maintain a consistent 85-95 rpm cadence. - Concentrate during the easier HR/PZ2, don’t switch off and allow the intensity to drop lower. - You may find the higher intensity segments are easier to maintain on a gradual climb. - Keep your cadence up in the third hour as you start to fatigue. For a timer, use this link: http://intervaltimer.com/timers/10371823 - 60:00 @ Zone 2 - 15:00 @ Zone 3 - 15:00 @ Zone 2 - 15:00 @ Zone 3 - 15:00 @ Zone 2 - 5:00 @ Zone 3 - 5:00 @ Zone 4 - 5:00 @ Recovery - 15:00 @ Cool Down

Prep

D

Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side

Coach
coach-avatar Scott Pearson

I've worked in pro sport since 2003 and am known for my work with British Cycling, coaching athletes in preparation for the games in Rio. I also commit myself to professional development, completing an MSc in S&C and becoming UKSCA certified.

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Be the rider you want to be 😎

Proper off-bike training is the key πŸ”‘ to becoming robust, efficient and powerful in the saddle. I look forward to working with you and having us join our community of strong cyclists all over the world. See you on the inside! πŸš΄πŸ’¨

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