Tour of Colorado: Fountain & Wellington-Roubaix 36/40 Miles Survive 8 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

1 Other, 2 Day Off, 6 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling gran fondo/century beginner power based hr based tss based

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Summary

Includes Structured Workouts

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Tour of Colorado: Fountain & Wellington-Roubaix 36/40 Miles Survive 8 Weeks is an 8 week plan designed for the Cyclist who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train a total of 6:35-10:00 hours per week (excluding Wk 1 & Rest Weeks). You will need to be able to devote up to 5:00 hours of training on your weekends.

This plan is for the rider that has not ridden gravel much, if at all and normally rides between 15-25 miles for their long ride. It was built with beginning cyclist in mind who wants to challenge themselves and needs a simple and effective training plan that helps them survive and finish the ride.

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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:17

Back to Plan Details

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 2

1:30:00
79.1TSS
ENDURANCE Ride (1:30) 10' WU/CD

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up 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: 5 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

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 4

1:00:00
57.7TSS
TEMPO 1 x 30 (1:00)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, 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 30-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace, flat to low grade climbing.
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CD: 15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5

2:00:00
116.5TSS
ENDURANCE & TEMPO 1 x 30 (2:00) 10' WU/CD

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs
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MS: Building Endurance today! Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minute effort at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool down.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 6

1:30:00
79.1TSS
ENDURANCE Ride (1:30) 10' WU/CD

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up 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: 5 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 9

1:30:00
96.2TSS
TEMPO 1 x 30 & ENDURANCE 1 x 40 with FTP Fast Pedals 10 x :60/2 (1:30) 10' WU/CD

WU: 10 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 30-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 2-minute rests between intervals.
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CD: 10 minutes of easy spinning in ACTIVE RECOVERY.

Tour of Colorado: Fountain & Wellington-Roubaix 36/40 Miles Survive 8 Weeks

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