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Red Kite 45 Mile Spin-Up Plan


Ryan Gamm

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10 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

The Red Kite 45 Mile Spin-Up Plan is designed to prepare an active individual for a 45 mile cycling challenge in 10 weeks. The secret is combining strength, flexibility, and nutrition work along side a gradual build of cycling workouts. Each week of the 10 week program has key cycling workout prioritized by letter (A,B,C…), and complimentary series of strength exercises, stretching and self care activities to promote recovery, and nutrition goals and tips. Each week progressively builds you towards your goal of a 45 mile cycling challenge, along the way there are strategically place race weeks to have you performing your best.

Cycling workouts are scripted by distance and time along with workouts based on both Rate of Perceived exertion (please see the link below for a digital copy of the chart we use) and Heart Rate. In other words, we give you the option of training by Perceived exertion or Heart Rate.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
1:03 hrs 0:30 hrs
Bike x4
3:19 hrs 3:00 hrs
Day Off x2
—— ——
Strength x1
0:42 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:03 hrs 0:30 hrs
3:19 hrs 3:00 hrs
Day Off
—— ——
0:42 hrs 0:30 hrs

Training Load By Week

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