Bluewater International Gran Fondo 12 Weeks 100km Thrive

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 8 Bike, 1 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced power based hr based tss based

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Summary

Includes Structured Workouts

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


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Bluewater International Gran Fondo 12 Weeks 100km 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 8:46 to 13:17 hours per week (excluding Week 1, Test and Rest Weeks). You will need to be able to devote up to 8:00 hours of training on your weekends. This is a huge time commitment on the weekends. Just do what you can here.

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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:16

Back to Plan Details

Sample Day 1

1:15:00
65TSS
Endurance Day (1:15) WU/CD 10'

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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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.
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CD: 10 minutes of easy pedaling.

Sample Day 2

1:15:00
65TSS
Endurance Day (1:15) WU/CD 10'

WU: 10 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: 10 minutes of easy pedaling.

Sample Day 3

1:15:00
65TSS
Endurance Day (1:15) WU/CD 10'

WU: 10 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: 10 minutes of easy pedaling.

Sample Day 4

0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 5

2:00:00
107.3TSS
ENDURANCE Day (2:00) WU/CD 10'

WU: 10 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: 10 minutes of easy pedaling.

Sample Day 6

1:15:00
65TSS
Endurance Day (1:15) WU/CD 10'

WU: 10 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: 10 minutes of easy pedaling.

Sample Day 8

1:05:00
69.5TSS
SST 2 x 15/5 (1:10) WU 15' CD 10'

These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.

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. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). 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.

Bluewater International Gran Fondo 12 Weeks 100km Thrive

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