Bluewater International Gran Fondo 12 Weeks 50km Thrive

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:09




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Bluewater International Gran Fondo 12 Weeks 50km Thrive 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 8:45 to 10:54 hours per week (excluding Week 1, Test and Rest Weeks). You will need to be able to devote up to 6:00 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 go the distance with endurance. This plan includes workouts to challenge you and keep you motivated, you'll arrive at the event ready to not only easily survive the challenge, but crush this event!

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.

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Sample Day 1
1:30:00
93.2TSS
ENDURANCE & TEMPO 1 x 50 (1:30) WU 15' CD 10'

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS: (MAIN-SET) Ride with a group or alone, Complete 1 x 50 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try mixing your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrain: Mixed.Cadence 85 - 105 (80 - 90 in Tempo)
Ride remainder of set at Endurance (Power Z2, HR Z2, RPE 2-3).
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CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 2
1:00:00
50.9TSS
ENDURANCE Day (1:00) WU/CD 10'

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

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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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.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 3
1:00:00
63.9TSS
TEMPO 1 x 40 with FTP Bursts 5 x :20 (1:00) WU/CD 10'

WU: 10 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.
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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)
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
2:30:00
133.7TSS
ENDURANCE Day (2:30) WU 10' CD 15'

READ my pre-activity comments for you. Super important!!!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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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.
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CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 6
1:00:00
50.9TSS
ENDURANCE Day (1:00) WU/CD 10'

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

WU: 10 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.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 8
1:30:00
93.1TSS
SST 2 x 15 (1:30) WU 15' CD 10'

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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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.
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CD: 10 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 9
1:00:00
50.9TSS
ENDURANCE Day (1:00) WU/CD 10'

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

WU: 10 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.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .