Ride Kite 100 Mile Challenge Plan 7 Weeks
Ryan GammAll plans by this Coach
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The Red Kite 55 Mile Challenge Plan is designed to prepare an active individual for a 100 mile cycling challenge in 7 weeks. This plan is designed for someone who can already ride about 50 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 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 100 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|
|1:04 hrs||0:30 hrs|
|5:37 hrs||5:30 hrs|
|0:38 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:04 hrs||0:30 hrs|
||5:37 hrs||5:30 hrs|
||0:38 hrs||0:30 hrs|