Storming of Thunder Ridge 100 Miles Thrive 10 Weeks

Average Weekly Training Hours 10:47
Training Load By Week
Average Weekly Training Hours 10:47
Training Load By Week

Peaks Power Challenge - Thrive 100 miles - SOTR (Storming of Thunder Ridge) - Lynchburg, VA - May 21, 2017.

This plan is for the beginner cyclist with 10-14 hours to train each week who wants to complete the 100 mile SOTR ride.

It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance and get over the steep hills along the way.

Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!

Sample Day -12
1:10:05
77.9TSS
20 Minute FTP (Functional Threshold Power) Test FTP 1 x 5 & FTP 1 x 20:05 (1:10:05)

WU: Warm up for 20 minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
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MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day -9
0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day -3
2:35:00
179.6TSS
ENDURANCE, TEMPO 1 x 60 & Fast Pedals 10 x 1 (2:35)

WU: Get in a solid 15 minutes with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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MS: Push a bit now at Upper Level TEMPO (Power Z3, HR Z3, RPE 3-4) for 60 minutes.
You should really have to focus and work hard to keep it going.
Rest for 10 minutes afterward at ENDURANCE (POWER Z2, HR Z2, RPE 2-3) .
Then in the last hour do 10x1 minute FAST PEDALING pushes with cadence at 100+ rpm on each and 1 minute between each.
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CD: 10 minutes with watts in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day -2
0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 5
0:45:00
22.7TSS
ACTIVE RECOVERY Spin (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 9
1:15:00
94.8TSS
ENDURANCE & AC Hill Attacks 7 x :90/3 (1:15)

WU: 15 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Ride to a hill of 5%-8% grade then do 7 x 90-second Hill Climb Intervals at MAX effort. Complete the first 75 seconds of each interval seated, then stand and power the last 15 seconds. Recover for 3 minutes between intervals.
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CD: 15 minutes of easy spinning.

Sample Day 49
1:30:00
96.4TSS
ENDURANCE & Micro Bursts 2 x 20 x :15 (1:30)

WU: 15 Minutes of easy spinning and riding into your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute fast pedals in warm-up to prepare legs for effort

MS: 1: Micro Bursts! - You will learn to love these. Do (2) sets of 10 minutes each of micro- bursts. A 'Burst' is 15 seconds ON and 15 seconds OFF.

Each block is 15 seconds ON- go (150% of threshold power or if using HR, then go to Threshold HR) ON, and (50% of threshold power or if using HR, just pedal easy for 15 seconds) OFF- 15seconds is OFF period. Repeat continually for 10 minutes. Then 5 minutes of EASY spinning, and then next interval. Ride all other times at ENDURANCE (Power Z2, HR Z2, RPE 2-3)

CD: 15 Minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

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