Bluewater International Gran Fondo 12 Weeks 50km Survive

Average Weekly Training Hours 07:24
Training Load By Week
Average Weekly Training Hours 07:24
Training Load By Week




PCG image

Bluewater International Gran Fondo 12 Weeks 50km Survive is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train from 7:55 to 10:09 hours per week (excluding Week 1, Test and Rest Weeks). You will need to be able to devote up to 5:30 hours of training on your weekends.

This Training Plan is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

See all of our Training Plans

Still have questions? E-mail Hunter Allen




PCG image




Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

Pre-Built Training Plans • Custom Training Plans • Shop the PCG Store •

Sample Day 2
1:30:00
85.8TSS
ENDURANCE & TEMPO 1 x 30 (1:30) WU/CD 15'

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by completing 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
------
CD: 15 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
47.9TSS
ENDURANCE Day (1:00) WU/CD 15'

A very casual and good endurance ride. Enjoy the day!

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 4
1:00:00
58.7TSS
TEMPO 1 x 30 with FTP Bursts 5 x :20 (1:00) WU/CD 15'

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up. Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
------
MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3), as part of ride by completing 1 x 40 minutes TEMPO effort focusing on keeping watts in the TEMPO (Power Z3, HR Z3, RPE 3-4). During the TEMPO effort add 5 x 20 second BURSTS at your FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5). Cadence 85 - 105 (80 - 90 in Tempo)
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6
2:00:00
104.6TSS
ENDURANCE Day (2:00) WU 15' CD 15'

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 15 minutes of easy pedaling.

Sample Day 7
1:00:00
47.9TSS
ENDURANCE Day (1:00) WU/CD 15'

A very casual and good endurance ride. Enjoy the day!

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 9
1:25:00
82.1TSS
SST 2 x 10/5 (1:25) WU/CD 15'

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: SST Intervals. (SST=Sweet-spot Training).
On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15 Minute Intervals in the Sweet Spot zone (Power Z3.5, HR Z3.5, RPE 3-5) with 5 minutes recovery in-between, Ride all other time in Endurance zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 10
1:00:00
47.9TSS
ENDURANCE Day (1:00) WU/CD 15'

A very casual and good endurance ride. Enjoy the day!

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .