Storming of Thunder Ridge 27 & 45 Miles Thrive 10 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

10 Weeks

Typical Week

1 Other, 7 Bike, 1 Day Off

Longest Workout

3:30 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 6-9 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 thrive the distance with endurance and get over the steep hills.

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 "THRIVE" the challenge!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:01

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

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 20 minute test and multiply by .90, to get your threshold power.

CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 1

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 4

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

2:00:00
104.6TSS
Group Ride (2:00)

WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 9

1:15:00
65TSS
ENDURANCE Ride (1:15)

WU: 10 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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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence.
Vary terrain.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 10

1:55:00
126.9TSS
TEMPO 1 x 60 & ENDURANCE 1 x 40 with FTP Fast Pedals 10 x :60/:60 (1:55) 10' CD

WU: 15 minutes working into ENDURANCE (PW: Level 2 / HR: Zone 2 / RPE: 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 60-minute TEMPO ZONE: Z3 (000w-000w) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at ENDURANCE Z2 (000w-000w) pace, flat to low grade climbing. Ride for 10 minutes in ACTIVE RECOVERY Z1, then go on to MS2.
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 1-minute rests between intervals.
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CD: 10 minutes of easy spinning in ACTIVE RECOVERY.

Sample Day 11

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.

Storming of Thunder Ridge 27 & 45 Miles Thrive 10 Weeks

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