Storming of Thunder Ridge 27 & 45 Miles Survive 10 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

10 Weeks

Typical Week

1 Other, 7 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters

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Summary

Includes Structured Workouts

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Peaks Power Challenge - Survive 27 & 45 miles - SOTR (Storming of Thunder Ridge) - Lynchburg, VA - May 21, 2017.

This plan is for the beginner cyclist with 5-8 hours to train each week who wants to complete the 27 & 45 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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:07

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Back to Plan Details

Sample Day 1

1:30:00

"A" WORKOUT-- TESTING to set your training zones

WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above.

MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2

MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 10 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 10 minute 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 results. The average Heart Rate for the last 5minutes of the test is your "Threshold Heart Rate" used to set your zones. If you have a power meter, then take the average wattage of the 10 minute test and multiply by .90, to get your threshold power. CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 2

1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 3

1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 13

1:15:00
65TSS
ENDURANCE Day (1:15) 10' WU/CD

WU: 10 minutes working at 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: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 minutes of easy pedaling.

Sample Day 16

1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 20

1:00:00
50.9TSS
ENDURANCE Day (1:00) 10' WU/CD

A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 49

1:30:00
Tempo ride

WU: 15 minutes with the legs moving at a high cadence today- 95-105rpm in the warm-up.

MS: a solid 45 minutes with watts from upper level 2 to level 3. Let's keep the pressure on and have fun, it's a fast pace, but should be achievable. Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm.

If you feel like it, you can do (3) x 2 minutes with watts/HR at level 4.

Your recovery period will be for 3 minutes with watts at level 2, and not lower.

CD: 15 minutes easy spinning, watts level 1.

Storming of Thunder Ridge 27 & 45 Miles Survive 10 Weeks

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