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Red Kite 35 Mile Spin-Up Plan 7 Weeks


Ryan Gamm

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7 Weeks

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Plan Description

The Red Kite 35 Mile Spin-Up Plan is designed to prepare an active individual for a 35 mile cycling challenge in 7 weeks. The secret is combining strength, flexibility, and nutrition work along side a gradual build of cycling workouts. Each week of the 7 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 35 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
0:55 hrs 0:30 hrs
Bike x4
3:13 hrs 2:30 hrs
Day Off x2
—— ——
Strength x1
0:38 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:55 hrs 0:30 hrs
3:13 hrs 2:30 hrs
Day Off
—— ——
0:38 hrs 0:30 hrs

Training Load By Week

Kristen Arnold MS, RDN, CSSD

Source Endurance LLC

Kristen provides one-on-one personalized coaching for road, mountain, and cyclocross racers along with performance nutrition services.

She also instructs road and cyclocross clinics and training camps.

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