Big Potato Intermediate Plan

Average Weekly Training Hours 07:49
Training Load By Week
Average Weekly Training Hours 07:49
Training Load By Week

The Big Potato Intermediate Training Plan will have you ready for race day for the 100-miler Big Potato distance of Rebecca's Private Idaho.

Sample Day 2
1:30:00
77.8TSS
Steady State Ride (SS)

We want to start your training off right with Steady State Intervals. You'll see these again and again, with a little changes to the interval times as you get stronger and stronger.
Steady State Intervals (SS)

Goal: 
Increase your lactate threshold by training at the edge of your aerobic/anaerobic threshold.

How to do it: 
This workout can either be performed on the road with a long steady climb, hills or flat terrain.

The training intensity is at your individual lactate threshold (LT) and it is critical that you maintain this intensity for the length of the SS Interval. Interruptions during the interval limits the adaptations from this workout.

Pedal cadence for SS intervals while climbing should be 70-80 RPM, and flat terrain cadence should be 85-95 RPM. Maintaining the training zone intensity is the most important factor, not pedal cadence. Focus on continuous riding for the length of the prescribed interval.

Steady State intervals are meant to be slightly below your individual time trial pace, so dont make the mistake of riding at your time trial pace during the SteadyState intervals.

Sample Day 4
1:30:00
75.9TSS
2-Recovery Miles (RM)

Do something different. If there is a fun or social group ride, even if it isn't your regular crowd, go make some new friends. Group rides are also great for learning pack skills you will need for your event.

Training hard and resting hard are both important. How do you track how much of each you are getting, use Strava's Fitness and Freshness tool. This keeps track of how much training stress and recovery you are getting by using either heart rate or power data. If you follow the plan, you should have good fitness without much fatigue by your goal event. Keep in mind, it doesn't account for stress off the bike like work, family, travel, or illness.

Sample Day 6
3:00:00
124.7TSS
Endurance Miles (EM)

Here's another workout you'll see a lot of during this training- Endurance Miles. You'll need to build endurance, comfort in the saddle, and the mental strength to get you through the long rides. We are certain however, on the Big Potato course, the views will keep your mind excited and energized. 

Endurance Miles (EM)
Goal: 
This is the next step toward building an aerobic energy system that will increase your endurance capabilities. Expected benefits include:

Slow-twitch muscle fibers gain size and strength.
Increase capillary development.
Increases mitochondria, structures within the muscle cells that produce ATP.
Increased stroke volume from your heart.
Improved temperature regulation.
Increased respiratory endurance.

How to do it: 
The pace during the EM workout is quicker than during the Foundation Miles (FM) workout. It is performed at a moderate pace, but at a higher heart rate than the FM workout.

Use your gearing as you hit the hills to remain in the saddle as you climb. Expect to keep your pedal speed up into the 85-95 RPM range.

As with the FM workout, your goal is to ride at least 95% of the ride using your aerobic system for energy. Even though the intensity is greater the closer you get to your lactate threshold, you are still using aerobic energy to power your cycling.

Sample Day 7
2:00:00
112.5TSS
Endurance Miles (EM)

A great follow up to yesterday's ride and successful first week on the plan. Enjoy the ride. But don't slack off; keep it at endurance pace.

Sample Day 9
1:30:00
77.16TSS
Steady State Ride (SS)

Today you want to take what you learned from last week's Steady State, and really knock it out of the park. Stay focused on the power output and pacing. Nail the timing and do some perfect intervals. These are hard, but believe us, they work. It is important to get the proper dose though, so don't bail out half way through these.

Sample Day 11
1:46:00
90TSS
Tempo Intervals (TI)

You aren't bumping up the mileage just yet; we have plenty of time left for that. But let's do something really fun today: 40 minutes of tempo! Do the tempo efforts in the first third of the ride so you are fresh, get some rest after each interval, then go into endurance miles. Hold the power up and stay at endurance for the remaining time.

Tempo riding is just above pure aerobic training and just below working at lactate threshold. Therefore, tempo riding is not without effort and would be difficult to sustain the required pace for hours, but it doesn't require so much effort that it quickly tires you out. In a bicycle race, the peloton -- or group of riders -- often works at this steady pace, performing tempo riding until there is an attack or until they need to bridge a gap.

If you have trouble eating while riding, a good strategy is to practice eating during Tempo efforts. You will most likely be riding Tempo for a large part of the big gravel ride, so being comfortable with eating at that pace is crucial to keeping your nutrition in check during the ride. If you wait always for easy parts of the ride to start eating, you may not be giving yourself enough time to take in the nutrition that you need.

Sample Day 13
3:00:00
127.8TSS
Endurance Miles (EM) + Tempo Intervals (TI)

You aren't bumping up the mileage just yet; we have plenty of time left for that. But let's do something really fun today: 40 minutes of tempo! Do the tempo efforts in the first third of the ride so you are fresh, get some rest after each interval, then go into endurance miles. Hold the power up and stay at endurance for the remaining time.

Rebeccas Private Idaho
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Rebeccas Private Idaho

Rebecca Rusch has created the Rebecca's Private Idaho training plans with her coach Dean Golich to help riders prepare for her namesake race, Rebecca's Private Idaho or any 50 or 100 mile gravel grinder.