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Ride Kite 55 Mile Challenge Plan

Author

Ryan Gamm

No Ratings

Length

10 Weeks

Refund Policy

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 55 Mile Challenge Plan is designed to prepare an active individual for a 55 mile cycling challenge in 10 weeks. This plan is designed for someone who can already ride about 20 miles and is ready to take on more.

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 55 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.

http://crossfitforglory.com/wp-content/uploads/2016/07/rpe.jpg



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
1:03 hrs 0:30 hrs
Bike x4
3:57 hrs 3:00 hrs
Day Off x2
—— ——
Strength x1
0:42 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Other
1:03 hrs 0:30 hrs
Bike
3:57 hrs 3:00 hrs
Day Off
—— ——
Strength
0:42 hrs 0:30 hrs

Training Load By Week


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