Double Century 12 Weeks Survive

Average Weekly Training Hours 14:37
Training Load By Week
Average Weekly Training Hours 14:37
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Double Century 12 Weeks Survive is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 13:30-21 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:30-12 hours to training on your weekends.

A double century, or 200 mile ride, is a huge goal that many cyclists don’t even attempt let alone successfully complete! If you’ve ridden a couple of centuries and are comfortable with them, then you may be ready to tackle a double century. Doing a double requires meticulous preparation and loads of endurance training miles.

Study the route, ride reports, and support information from the ride organizer. Use your training rides to get your hydration and nutrition dialed in, which can make or break your ride. Also take a hard look at the clothing you plan to take with you or wear.

This plan will prepare you physically for ride, but you will have to have the mental toughness to push through when you reach the 150 or 175 mile mark!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 6
3:00:00
183.3TSS
ENDURANCE & TEMPO 5 x 15 (3:00)

WU: 15 minute warm-up and just getting the legs moving at ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid Endurance/Tempo miles will do that.

Ride for about 2.5 hours alternating between TEMPO and ENDURANCE.

Complete 5 Intervals or efforts of 15 minutes each at TEMPO Power (Power Z3, HR Z3, RPE 3-4) with 15 minutes of rest in between each effort at ENDURANCE Power (Power Z2, HR Z2, RPE 2).

At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: Solid 15 minutes of easy riding at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) before you get home and make that recovery shake. Stretching after the ride as well.

Sample Day 20
2:30:00
129.4TSS
Fast Pedals 1 x 5, One Leg Pedaling 10 x :60, TEMPO 1 x 15 & ENDURANCE (2:30)

WU: 20 minutes working into Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).
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MS: After your warm-up, start out with 5 minutes with fast pedaling – cadence over 105! Spin those legs. Don't worry about watts. It is about getting high cadence.

Then 3 minutes easy at ENDURANCE Power (Power Z2, HR Z2, RPE 2).

Continue on a flat piece of road and do (10) 1 legged pedaling efforts. One minute each leg.
Focus on smoothing out the stroke. No dead spots. Cadence is lower. 53:17, 16, 15 for these. 10x on each leg.

Ride for at least 15 minutes spinning 90-100rpm at TEMPO Power (Power Z3, HR Z3, RPE 3-4).

Ride Balance of set at ENDURANCE Power (Power Z2, HR Z2, RPE 2)

O.K. the legs should feel balanced now!
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 29
2:00:00
123.9TSS
TEMPO 1 x 45, FTP 3 x 2 & ENDURANCE 1 x 30 (2:00)

WU: 15 minutes into ENDURANCE Power (Power Z2, HR Z2, RPE 2) with the legs moving at a high cadence today- 95-105rpm.
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MS: A solid 45 minutes with watts at TEMPO Power (Power Z3, HR Z3, RPE 3-4). Let's keep the pressure on and have fun. It is a fast pace, but is achievable. Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm.

If you are able, do 3x2 minutes at FTP (Functional Threshold Power)/Lactate Threshold (Power Z4, HR Z4, RPE 4-5) . Your recovery period will be for 3 minutes with watts at ENDURANCE Power (Power Z2, HR Z2, RPE 2) and not lower.

Ride next 30 minutes at ENDURANCE Power (Power Z2, HR Z2, RPE 2) and not lower.
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CD: 15 minutes easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 30
1:40:00
110.3TSS
FTP 1 x 5 & Sub-LT 3 x 10 (1:40)

WU: 15 minutes working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Start out with a 'blow out' effort to get the 'carbon' out of the legs. Do (1) 5 minute effort with your watts at Sub LT (Lactate Threshold) (Power Z3.75, Heart Rate Z3.75, RPE 4), pushing hard. Easy spinning with watts at ENDURANCE Power (Power Z2, HR Z2, RPE 2) for 5 minutes afterward.

Then do 3x10 minutes with your watts at Sub-Lactate Threshold (L4 Power 000w-000w / L4 HR 000b-000b, 4-5 RPE). Try to stay right at your threshold watts or just below it. It's a tough pacing job, but you will get better as you begin practicing more. Rest for 10 minutes of easy pedaling, watts at ENDURANCE Power (Power Z2, HR Z2, RPE 2) between each effort. Try to keep your cadence between 90-100 rpm during the Sub-LT efforts. Remember: You'll want to start out too fast on these. Don't do it! Allow the first minute to be a 'build up'.
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CD: A nice 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) will be great.

Sample Day 38
2:00:00
126.3TSS
TEMPO 1 x 40, FTP 1 x 10 & ENDURANCE 1 x 30 2:00

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3), just getting the legs moving and ready for some work. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 40 minutes with watts at TEMPO (Power Z3, HR Z3, RPE 3-4. It is a steady fast pace.

Then ride 10 minutes with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Do another 10 minutes, but keep watts at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) . Reach for watts at L4 LT for the entire 10 minutes and make your cadence 5rpm higher than your normal cadence.

Ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) for the next 30 minutes.
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CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 41
4:00:00
268.4TSS
ENDURANCE/TEMPO (Low) & FTP Hill Climbs 3 x 10 (4:00)

WU: 15 minutes of getting the legs going at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Make this a hilly ride today! If you have lots of rolling hills then do everything you can to get in plenty of those today. If you have some longer climbs (20 minutes or greater) near you then get at least one climb in today.

This is an ENDURANCE/TEMPO ride, but I want to make sure you are getting in some great hill work today! This is critical.

A solid 3.5 hours of riding today at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4) .

Get in at least 30 minutes of work at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5). This work can be done all on one climb or it can be done in 3 blocks of 10 minutes each or even 10 blocks of 3 minutes (if you have a lot of shorter hills). If you don't have any hills try your best to simulate hills by riding into the wind!
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) and stretching!

Sample Day 45
2:02:00
139.4TSS
AC 4 x 2, 3 x :60 & ENDURANCE 1 x 60 (2:00)

PUSH HARD. Even if you are still a bit tired, do this workout.

WU: 15 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3) and getting the legs moving. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up
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MS: Set your power meter so you can see the average mode in ‘interval’ mode.

Do 4x2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end. The goal? Average over 125% of your threshold power or at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7) . Reach for that. Stop when you can’t reach 118% in your average. Recover 3 minutes between intervals at ENDURANCE (Power Z2, HR Z2, RPE 2-3), more if needed.

Finish with 3x1 minute efforts and try to average over 135% or at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7) here. Do all of them unless you can’t get over 120%. Recover for 3 minutes between intervals at ENDURANCE (Power Z2, HR Z2, RPE 2-3)

Ride the next 60 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).