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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 15:36

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 intermediate-to-advanced cyclist with 15-20 hours a week to train and that wants to "THRIVE"!!!

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

Sample Day 1
1:43:20
100.1TSS
FTP to VO2 1 x 5 & ENDURANCE with Big Gear Efforts 12 x :20 (1:43:20)

AM WORKOUT

WU: 15 minutes of pedaling at 90-100rpm. Keep watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

MS: Get those legs ready for some work, do (1) 5 minute effort at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5), pushing to VO2 (Power Z5, HR Z5, RPE 6-7) in the last 30 seconds. Recover for 5 minutes with easy pedaling at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Every 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds. Push this big gear. Staying seated the entire effort, try to jump hard into it and try to get it going as fast as you can in 20 seconds. Don't worry about wattage goals for this. The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second. Between each effort, ride for 5 minutes easy with cadence in the 90-100rpm range, at ENDURANCE (Power Z2, HR Z2, RPE 2-3) using an easy gear, then go again.

CD: 20 minutes with small ring spinning -cadence 95-100rpm at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 42
2:00:00
152.7TSS
AC 6 x 2 & 5 x 1 & ENDURANCE (2:00)

WU: Standard warm-up for 15 minutes and getting the legs moving working into ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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MS: Set your power meter so you can see the average mode in ‘interval’ mode.

Then do 6x2 minutes at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7) , 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. Reach for that. Stop when you can’t reach 118% in your average. Recover for at least 2 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3), more if needed.
 
Finish with 5x1 minute efforts and try to average over 135% here. Do all of them, unless you can’t get over 120%. Two minutes rest between efforts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Ride balance of prescribed time 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)

Sample Day 42
1:45:00
103.2TSS
TEMPO 1 x 30 with FTP Bursts 10 x :20 & ENDURANCE (1:45)

WU: 15 minutes steady and smooth, getting the legs working into 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: Do 30 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) . Within this 30 minutes, do 10 bursts to FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5 and hold there for 20 seconds, then recover to the previous Tempo pace.

Ride the balance of the prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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CD: For at least 15 minutes, ride at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Another great workout today. Riding at your tempo pace is so great for you, it will really make you faster and faster! You are have a great double century ride!

Sample Day 43
1:46:50
119.6TSS
Endurance with NP Bursts 11 x :10 & FTP 1 x 20 (1:46:50)

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.

MS: Today is a solid endurance day, nice and smooth at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Ride and getting in some bursts and having fun. 1 burst every 5 minutes for 10 seconds each at NP (Neuromuscular Power) (Z7 undefined, HR undefined, RPE-Maximal) .

Make sure to do 1x20 minutes with wattage at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5).

Ride the balance of the prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3)

CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 54
1:45:00
119.1TSS
TEMPO 1 x 45 & FTP 6 x 2 (1:45)

Be mentally prepared for a 8-9 hour ride on Saturday!!!!!

Get this intensity done today!

WU: 15 minutes at ENDURANCE (Power Z2, HR Z2, RPE 2-3) with the legs moving at a high cadence today- 95-105rpm.

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

If able, do 6x 2 minutes with watts at Lactate Threshold (L4 Power 000w-000w / L4 HR 000b-000b, 4-5 RPE). Your recovery period will be for 3 minutes with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3), and not lower.

CD: 15 minutes easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 56
2:00:00
127.7TSS
Tempo 1 x 45 & FTP 1x 10 & ENDURANCE (2:00)

WU: 15 minutes easy at ENDURANCE (Power Z2, HR Z2, RPE 2-3). 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: 45 minutes with watts at TEMPO (Power Z3, HR Z3, RPE 3-4) . It's a steady fast pace that's not easy but not at your max sustainable pace either. Then ride 10 minutes with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

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

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

Sample Day 81
10:00:00
Double Century Ride!!

This is it! You have been training and putting in the time! You are going to do great.

Make sure to remember all the tricks you have learned over the last 12 weeks.

Drink before you are thirsty, eat before you are hungry!

Don't start out too fast and be sure to stop when you need to.

It's important that you take key breaks and loosen the legs and get some decent food. Don't hang around too long, but get in a break or two.

Try to finish strong!

The goal is to do the first hour and last hour at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE)! This will be a great goal for you.

Most of the ride is at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) wattage range.

Above all: HAVE FUN!

Hunter Allen
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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.

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