Ride the Rockies 6 week plan, 8-10 hours a week of training

Average Weekly Training Hours 09:31
Training Load By Week
Average Weekly Training Hours 09:31
Training Load By Week

This plan is designed for you to have the best possible fitness for Ride the Rockies. With 447 miles over 7 stages at altitude this ride is one of the most beautiful events in the country but training should not be taken lightly. This 6 week plan is not ideal but will fast track your fitness to be able to complete the event and have the most fun possible during the ride in June. You can apply this plan with heart rate or power by using your threshold HR or threshold power percentage to follow workouts. The workout description carries the overall goal of the ride where the workout builder tool will show you a percentage of heart rate or LT power to aim for.

This training package is specifically designed for the climbs and routes in Ride the Rockies. Longer climbing sections call for longer periods of tempo, sub-threshold, and lactate threshold training. This plan takes into account that you are likely not a pro rider. You have time constraints but need a focused plan to get fitness pre event. With a limited time to train we build fitness with specific interval work and endurance riding mixing in rest to gain fatigue but be fresh for the event.

Please feel free to email me with any questions. Visit source-e.net for more information on me as a coach and Source Endurance Coaching Group.

Sample Day 2
1:00:00
49TSS
Endurance Ride

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 3
1:00:00
53.3TSS
Endurance 4X4 minutes threshold

warm up 10-15 minutes or a bit less on the trainer
4 minutes threshold 100% of FTP
1 minutes rest 55% FTP
repeat 4 times
5 minutes easy spinning 55% of FTP
repeat this whole set one time
cool down at least 10 minutes.

Sample Day 4
1:00:00
30.2TSS
Recovery Ride

This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling. Recovery pace, 60 minutes max today.

Sample Day 5
1:00:00
49TSS
Endurance Ride

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 6
3:00:00
161.6TSS
Group ride or Endurance ride.

Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and dont plan a race ride for a steady endurance day. Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike.

Sample Day 7
1:15:05
79.1TSS
Endurance 5X4 minutes threshold

warm up 10-15 minutes or a bit less on the trainer
4 minutes threshold
1 minutes rest 55% FTP
repeat 5 times
5 minutes easy spinning 55% of FTP
repeat this whole set one time
cool down at least 10 minutes.

Sample Day 9
2:00:00
98TSS
Endurance Ride

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Zack Allison
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Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

I also own a Training Center in Fort Collins where we offer power based indoor training classes, motor-pacing, a modest weight set up, and Lactate Threshold testing.