Double Century : Survive (12 week) ****NEW**** (Workout Builder format)

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

2 Custom, 6 Bike, 1 Other

Longest Workout

10:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate power based tss based

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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!

The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!

The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train.

Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.

If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: https://shoppeaks.com/

I know you are going to really do awesome!!! Go for it!
Hunter

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 14:37

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Back to Plan Details

Sample Day 1

3:00:00
183.3TSS
ENDURANCE & TEMPO 5 x 15 (3:00)

WU: 15 minute warm-up and just getting the legs moving at ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid Endurance/Tempo miles will do that.

Ride for about 2.5 hours alternating between TEMPO and ENDURANCE.

Complete 5 Intervals or efforts of 15 minutes each at TEMPO Power (Power Z3, HR Z3, RPE 3-4) with 15 minutes of rest in between each effort at ENDURANCE Power (Power Z2, HR Z2, RPE 2).

At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: Solid 15 minutes of easy riding at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) before you get home and make that recovery shake. Stretching after the ride as well.

Sample Day 15

2:30:00
129.4TSS
Fast Pedals 1 x 5, One Leg Pedaling 10 x :60, TEMPO 1 x 15 & ENDURANCE (2:30)

WU: 20 minutes working into Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).
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MS: After your warm-up, start out with 5 minutes with fast pedaling – cadence over 105! Spin those legs. Don't worry about watts. It is about getting high cadence.

Then 3 minutes easy at ENDURANCE Power (Power Z2, HR Z2, RPE 2).

Continue on a flat piece of road and do (10) 1 legged pedaling efforts. One minute each leg.
Focus on smoothing out the stroke. No dead spots. Cadence is lower. 53:17, 16, 15 for these. 10x on each leg.

Ride for at least 15 minutes spinning 90-100rpm at TEMPO Power (Power Z3, HR Z3, RPE 3-4).

Ride Balance of set at ENDURANCE Power (Power Z2, HR Z2, RPE 2)

O.K. the legs should feel balanced now!
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 24

2:00:00
123.9TSS
TEMPO 1 x 45, FTP 3 x 2 & ENDURANCE 1 x 30 (2:00)

WU: 15 minutes into ENDURANCE Power (Power Z2, HR Z2, RPE 2) with the legs moving at a high cadence today- 95-105rpm.
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MS: A solid 45 minutes with watts at TEMPO Power (Power Z3, HR Z3, RPE 3-4). Let's keep the pressure on and have fun. It is a fast pace, but is achievable. Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm.

If you are able, do 3x2 minutes at FTP (Functional Threshold Power)/Lactate Threshold (Power Z4, HR Z4, RPE 4-5) . Your recovery period will be for 3 minutes with watts at ENDURANCE Power (Power Z2, HR Z2, RPE 2) and not lower.

Ride next 30 minutes at ENDURANCE Power (Power Z2, HR Z2, RPE 2) and not lower.
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CD: 15 minutes easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 25

1:40:00
110.3TSS
FTP 1 x 5 & Sub-LT 3 x 10 (1:40)

WU: 15 minutes working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Start out with a 'blow out' effort to get the 'carbon' out of the legs. Do (1) 5 minute effort with your watts at Sub LT (Lactate Threshold) (Power Z3.75, Heart Rate Z3.75, RPE 4), pushing hard. Easy spinning with watts at ENDURANCE Power (Power Z2, HR Z2, RPE 2) for 5 minutes afterward.

Then do 3x10 minutes with your watts at Sub-Lactate Threshold (L4 Power 000w-000w / L4 HR 000b-000b, 4-5 RPE). Try to stay right at your threshold watts or just below it. It's a tough pacing job, but you will get better as you begin practicing more. Rest for 10 minutes of easy pedaling, watts at ENDURANCE Power (Power Z2, HR Z2, RPE 2) between each effort. Try to keep your cadence between 90-100 rpm during the Sub-LT efforts. Remember: You'll want to start out too fast on these. Don't do it! Allow the first minute to be a 'build up'.
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CD: A nice 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) will be great.

Sample Day 33

2:00:00
126.3TSS
TEMPO 1 x 40, FTP 1 x 10 & ENDURANCE 1 x 30 2:00

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3), just getting the legs moving and ready for some work. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 40 minutes with watts at TEMPO (Power Z3, HR Z3, RPE 3-4. It is a steady fast pace.

Then ride 10 minutes with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Do another 10 minutes, but keep watts at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) . Reach for watts at L4 LT for the entire 10 minutes and make your cadence 5rpm higher than your normal cadence.

Ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) for the next 30 minutes.
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CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 36

4:00:00
268.4TSS
ENDURANCE/TEMPO (Low) & FTP Hill Climbs 3 x 10 (4:00)

WU: 15 minutes of getting the legs going at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Make this a hilly ride today! If you have lots of rolling hills then do everything you can to get in plenty of those today. If you have some longer climbs (20 minutes or greater) near you then get at least one climb in today.

This is an ENDURANCE/TEMPO ride, but I want to make sure you are getting in some great hill work today! This is critical.

A solid 3.5 hours of riding today at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4) .

Get in at least 30 minutes of work at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5). This work can be done all on one climb or it can be done in 3 blocks of 10 minutes each or even 10 blocks of 3 minutes (if you have a lot of shorter hills). If you don't have any hills try your best to simulate hills by riding into the wind!
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) and stretching!

Sample Day 40

2:02:00
139.4TSS
AC 4 x 2, 3 x :60 & ENDURANCE 1 x 60 (2:00)

PUSH HARD. Even if you are still a bit tired, do this workout.

WU: 15 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3) and getting the legs moving. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up
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MS: Set your power meter so you can see the average mode in ‘interval’ mode.

Do 4x2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end. The goal? Average over 125% of your threshold power or at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7) . Reach for that. Stop when you can’t reach 118% in your average. Recover 3 minutes between intervals at ENDURANCE (Power Z2, HR Z2, RPE 2-3), more if needed.

Finish with 3x1 minute efforts and try to average over 135% or at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7) here. Do all of them unless you can’t get over 120%. Recover for 3 minutes between intervals at ENDURANCE (Power Z2, HR Z2, RPE 2-3)

Ride the next 60 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Double Century : Survive (12 week) ****NEW**** (Workout Builder format)

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