FSE Training Plan Guide
This guide will help you get the most out of your training plan
Training Plans are Progressive
Each type of plan will contain a 4 week block: 3 build weeks that increase in intensity, and a 4th week which is a rest week. Rest weeks reduce volume (weekly hours) and intensity (RPE or wattage) about 40-60%. This week of recovery is important to allow your body a chance to rebuild. You will not lose fitness during this time and the rest is important to prepare for the next block.
Each block is numbered and should be performed in order. For example, Base Plan 1 should be done before Base Plan 2, and so on. They don’t progress by volume, but by intensity in order to stay within your available training time. If you jump ahead, you may not be ready for how hard the intervals are.
How to Move Workouts
Training Plans have set volumes based on your questionnaire. However, you can move the workouts around if your schedule changes. Simply drag and drop the workout to a different day. Here’s some best practices when making adjustments:
If you miss a workout, don’t try to make it up. Just continue with the plan.
If you miss 2 or more interval days in a week, repeat that whole week.
If you know you’ll miss multiple workouts, prioritize the interval workouts and skip the endurance and freerides.
The day before a hard workout should be a rest day or a relatively short endurance ride.
Prioritize being fresh for hard interval days to get the most out of them.
You can always ride more than your plan indicates if it doesn’t leave you too tired for an interval workout the next day.
Consistency is the most important factor for getting fitter.
Consistency Come From Habit, Not Motivation
Sometimes is hard to find the motivation to train. This is completely normal for all athletes, even professionals. The key is to build a training habit. When it’s something you do regularly, it’s easier to do it without motivation, like brushing your teeth or waking up early.
You Will Get Out What You Put In
How strong and fast you get is directly correlated with how consistently you follow your training. When it’s time to go easy, go easy. When it’s time to go hard, go hard. When it’s time to go maximal, give it all you’ve got. Be disciplined. Be consistent.
Read all the descriptions in the workouts
Most workouts are unique and sometimes there’s pertinent information in the description, like turning off ERG mode on the trainer for short intervals or instructions for performing the workout outside. To learn more about FSE workouts, check out this guide.
Don’t let mild fatigue stop you from training
If you’re tired and are worried you won’t hit the targets, get on the bike anyway and try. Sometimes we just need to open up our legs and we perform better than expected. If your legs still feel sore or extremely fatigued after the warmup, you can spin easy in zone 1 or 2, or stop the workout and save your energy for another day.
Mild Soreness Or Fatigue Is Ok
You will carry some daily fatigue during heavy training blocks. This is normal. If you’re very sore or fatigue persists after a rest week, take a break and resume the training block where you left off after a few days or a week. Your fitness will likely bounce back after some rest. If you keep grinding through fatigue, your performances will likely suffer. Listen to your body!
It’s Ok To Miss A Workout
Missing a few workouts will not derail your training. If you miss one, don’t try to make it up later, just continue with the plan as written. If you miss 3 or more consecutive workouts or 2 interval days, restart that week the following week. If you’re unsure what to do, reach out to us here: eric@fsecoaching.com
Fuel Your Workouts
Intense training requires carbohydrates to perform your best. Without carbs, you will not be able to hit targets and push your fitness to new heights. Chase performance on the bike, not weight loss.
Most weight loss comes from your nutrition choices outside of training, not the training itself. For guidance on how to fuel for workouts and events, check out this guide.
Stay Hydrated
Drink water or something with electrolytes regularly anytime you exercise. For rides longer than 3 hours, or in hot/humid conditions, pre-hydrate with water or electrolytes 1-2 hours before you start. For guidance on proper hydration for various conditions, check out this guide.
Keep Everything Calibrated
Nearly all power meters and smart trainers require periodic calibration, especially as temperatures change.
Resting Is Training
Training spurs adaptation, but rest is when our bodies actually rebuild and get stronger. Take rest days and rest weeks seriously. Overtraining can derail your performance for weeks or months.
Stress is Stress
Whether from training, work, or your personal life, all types of stress can affect your performance. Don’t underestimate how these outside stressors affect how you feel on the bike. Listen to your body and err on the side of rest when needed.
Keep it Fun
Even pros know that enjoying riding is key to performance and drive. If you find yourself feeling like it’s a grind, then maybe you need a break or a different approach to training. That could be trying a different discipline or just fun rides for a few weeks to recharge mentally. Reach out to us anytime for suggestions: eric@fsecoaching.com
And finally…
We’re here to support you and your cycling goals. Use the Athletes Resources page that’s only available to FSE athletes to learn about all aspects of cycling. Or reach out to us anytime with questions: eric@fsecoaching.com
