Month - 3 Rider - Beginner / Relatively Unfit But On A .

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Month - 3Rider - Beginner / Relatively unfit but on a comebackTotal hours per week - 5 to 7You’ll now be settled into the program and have a good idea of how it works. You shouldhave your new FTP test power level added to FulGaz.Lots of this month may be quite different from how you've trained in the past, with lots ofgoing as fast as you can for given distances, but this is where we're going to make thebiggest changes to your "real world" performance when you head for the hills outdoors. Todo this, there's an emphasis on two areas.1. Work on top end power to "pull" up your FTP and allow you to change pace on climbs2. Put everything you've learned together by practicing it on uphill time trialsHow to get the best out of this programWe’ve outlined specific FulGaz sessions for you. Try to do these no matter what. You don’thave to do them on the days we suggest, but it’s best not to do them on consecutive daysbecause you want your legs to be fresh enough to go at the target power levels for thesessions.We’ve also outlined general direction and training volume to accompany the FulGazsessions. You could do these in FulGaz, outdoors or in another app.IMPORTANT!!Make sure you’ve got your settings correct before doing these sessions. Here’s how to be100% sure you’re fully set up and ready to 0025406951-FulGaz-3-0-Beta-Known-Issues

The Time TrialsThe aim is to repeat the same uphill time trial once a week for three weeks, seeing if you canimprove through the month. You don't have any power targets for these because you won'thave that when you ride outdoors.What you do get is constant tips and encouragement / abuse from Bernard to help you get itright and keep the pressure on. It's been apparent from the FTP results that there is a bigspread of ability in the group, so you get a choice of time trial. Whatever ride you choose,the aim is to learn how to get the best out of yourself on a challenging climb.How to choose which time trial to do each weekThe FTP test and the two climbs for you to choose from have all been filmed by Mike Clucasspecifically for this program at roughly the same effort, so you'll have an idea of how yourtimes compare to his. We therefore offer these suggestions.A. FTP Test segment time 25 mins or slower. If you're really pushed for timeChoose Old La Honda(The timed segment took Mike 28 minutes)B. FTP Test segment time faster than 25 minsChoose Gibraltar Road(The timed segment took Mike 49 minutes)PRO Tip – Challenge ModeRide the time trial in reactive mode in the first week, then select “Upload to Challenge Lists”at the end of the ride. When you ride it a second time, select Challenge Mode and pick yourtime from the list. You can then race against yourself head to head.Forgot to upload to the Challenge List?No problem, just go to Settings Ride history, select the ride and upload to the challenge listfrom there. (You won’t get a duplicate ride in Strava).

Week 9Aim to do all the FulGaz sessions. Ideally, on the days suggested. All other sessions aresuggestions only. The key is to take note of the intensity you are expected to ride at on thenon-FulGaz days.MondayEasy dayGoal - Recover from the weekendEither a day off completely, an easy FulGaz ride, or ride outdoorsTuesdayFulGaz Session – Humphries Hurt BoxGoal – Build your max aerobic power1 hour 10 mins. Repeating 4 mins very hard, 4 mins easy on and around Humphries RoadWednesday1 hour easy spinGoal - Recover from yesterdaySuggested FulGaz session Pacific highway CruiseThursdayFulGaz Session – Uphill Time TrialGoal – Increase “real world” climbing ability and FTPApprox 1 hour. Choose from Old La Honda OR Gibraltar Road. We recommend theWarnambool Warmup ride before Old LA Honda because that ride does not include awarmupFridayDay offGoal – RecoverYou need to be ready for some tough sessions on the weekendSaturdayFulGaz Session - Warnambool Warmup VolcanoGoal – Start building your high-end power and ability to surge up hills1 hour. A warmup ride, followed by laps of an extinct volcano in AustraliaSundayLong ride up to 2 hours outdoors or 90 mins indoorsGoal - Build endurance NO BIG HILLS!!Suggested FulGaz sessions Kona Ironman part 1 or Kentish Cruise. We stronglyrecommend staying away from big climbs today.

Week 10Aim to do all the FulGaz sessions. Ideally, on the days suggested. All other sessions aresuggestions only. The key is to take note of the intensity you are expected to ride at on thenon-FulGaz days.MondayEasy dayGoal - Recover from the weekendEither a day off completely, an easy FulGaz ride, or ride outdoorsTuesdayFulGaz Session – Humphries Hurt BoxGoal – Build your max aerobic power1 hour 10 mins. Repeating 4 mins very hard, 4 mins easy on and around Humphries RoadWednesday1 hour easy spinGoal - Recover from yesterdaySuggested FulGaz session Pacific highway CruiseThursdayFulGaz Session – Uphill Time TrialGoal – Increase “real world” climbing ability and FTPApprox 1 hour. Choose from Old La Honda OR Gibraltar Road. We recommend theWarnambool Warmup ride before Old LA Honda because that ride does not include awarmupFridayDay offGoal – RecoverYou need to be ready for some tough sessions on the weekendSaturdayFulGaz Session - Climbing Power – Cap FormentorGoal – Spending time at and above FTP1 hour 42 mins. Let’s see how this compares to last monthSundayLong ride up to 2 hours outdoors or 90 mins indoorsGoal - Build enduranceSuggested FulGaz sessions Kona Ironman part 2 or Exedown Loop

Week 11Aim to do all the FulGaz sessions. Ideally, on the days suggested. All other sessions aresuggestions only. The key is to take note of the intensity you are expected to ride at on thenon-FulGaz days.MondayEasy dayGoal - Recover from the weekendEither a day off completely, an easy FulGaz ride, or ride outdoorsTuesdayFulGaz Session – Humphries Hurt BoxGoal – Build your max aerobic power1 hour 10 mins. Repeating 4 mins very hard, 4 mins easy on and around Humphries RoadWednesday1 hour easy spinGoal - Recover from yesterdaySuggested FulGaz session Pacific highway CruiseThursdayFulGaz Session – Uphill Time TrialGoal – Increase “real world” climbing ability and FTPApprox 1 hour. Choose from Old La Honda OR Gibraltar Road. We recommend theWarnambool Warmup ride before Old LA Honda because that ride does not include awarmupFridayDay offGoal – RecoverYou need to be ready for some tough sessions on the weekendSaturdayFulGaz Session – Phil’s Cookie Fondo HighlightsGoal - Endurance and pedaling efficiency1 hour 30 mins . Yes, it’s back! Let’s see how this compares to last timeSundayLong ride up to 2 hours outdoors or 90 mins indoorsGoal - Build enduranceSuggested FulGaz sessions Kona Ironman part 3 or Banff

Week 12Aim to do all the FulGaz sessions. Ideally, on the days suggested. All other sessions aresuggestions only. The key is to take note of the intensity you are expected to ride at on thenon-FulGaz days. This week is almost the same “Taper” week as last month. You’ll know bynow if you need to back off a bit more.MondayEasy dayGoal - Recover from the weekendEither a day off completely, an easy FulGaz ride, or ride outdoorsTuesdayFulGaz Session - Warnambool Warmup VolcanoGoal – Start building your high-end power and ability to surge up hills1 hour. A warmup ride, followed by laps of an extinct volcano in AustraliaWednesday1 hour easy spinGoal - Recover from yesterdaySuggested FulGaz session - Home AgainThursdayFulGaz Session – Cruising by the lakeGoal – Changing tempo without going too hardA cruisy day working on pedaling technique. Save yourself for the FTP test on SaturdayFridayDay offGoal – RecoverYou need to be ready for some tough sessions on the weekendSaturdayFulGaz Session – Kinglake FTP TestGoal - Work out your individual training levels and see how much you’ve improved throughthe programA flat out uphill time trial of approx. 20 mins, followed by a shorter max effort. How will thiscompare to the start of the month?SundayLong ride up to 2 hours outdoors or 90 mins indoorsGoal - Build enduranceSuggested FulGaz sessions Kona Ironman part 4 or Cote du Park Rash

Further notes to help youIMPORTANT What if the sessions are too long for you?Get through as much as you can. While it might feel like failure, completing half of everysession in the first month is big achievement that will help you improve. This is a much betterapproach than fighting to finish one session then not riding for the rest of the week becauseyou're too sore.What happens if I miss a day or need to travel for a few days?Don't stress, we won't throw you off the program! We had a limited number of people wecould give access to, so we gave priority to people who would get a lot of benefit from theprogram. If you miss one day, you're generally going to be getting a bit of recovery so thegeneral guide is as follows1. Missed a day because of work commitments - do climbing sessions for the next two daysin a row to catch up2. Missed a day because you were sick - forget about it, you need the recoveryIf you need to travel for a while for work or a vacation, try to ride or exercise if you can thenjust jump back in on the relevant dayGo EASY on the easy daysOne of the biggest mistakes keen amateurs make compared to their professionalcounterparts is to go too hard on their easy days - Only to then not be able to go hardenough when they need to do a tough session. If you ever get the chance to go for a ridewith a Pro bike rider, you'd be amazed how slowly they go on their easy days. If that soundslike you, set yourself a limit of 50% of FTP on the flat and avoid hills on your easy days.Having technical issues?There’s lots of help in our support forumWant to connect with other people doing the program?Visit the FulGaz Riders Facebook GroupDisclaimerIf you are unsure of your current health or suitability to undertake this or any training program, consult a medicalprofessional. You undertake this program at your own risk. Bizar Mobile Pty Ltd (Parent company of FulGaz) it’semployees and contractors accept no liability whatsoever for any situation arising from undertaking this programor the sessions within it.

Rider - Beginner / Relatively unfit but on a comeback Total hours per week - 5 to 7 You’ll now be settled into the program and have a good idea of how it works. You should have your new FTP test power level added to FulGaz. Lots of this month may be quite different from how you've trained in the past, with lots of going as fast as you can for given distances, but this is where we're going to .

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