Tour of Colorado: Victor-Roubaix 100 Miles Survive 10 Weeks

Average Weekly Training Hours 10:01
Training Load By Week
Average Weekly Training Hours 10:01
Training Load By Week

PCG image

Tour of Colorado: Victor-Roubaix 100 Miles Survive 10 Weeks is an 10 week plan designed for the Cyclist who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:25-15:30 hours per week (excluding Test & Rest Weeks). You will need to be able to devote up to 9:00 hours of training on your weekends.

This plan is for the rider who has ridden a 100 mile ride before with normal long rides in the 60-80 mile range. While you can handle the endurance for those rides, you’ll need more for this one. This plan is made for an intermediate cyclist who wants to survive the 100 mile ride without feeling like they are going to “die” in the last hour!

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
1:10:05
77.9TSS
20 Minute FTP (Functional Threshold Power) Test FTP 1 x 5 & FTP 1 x 20:05 (1:10:05)

WU: Warm up for 20 minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
-------
MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
-------
MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
-------
CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 3
1:30:00
79.1TSS
ENDURANCE Day (1:30) 10' WU/CD

WU: 10 minutes working into 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 (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 at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:30:00
87.5TSS
ENDURANCE & TEMPO 1 x 30 (1:30) 10' CD

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

Sample Day 5
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 6
2:00:00
104.6TSS
Group Ride (2:00)

WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
-------
MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
-------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:30:00
135.5TSS
ENDURANCE Day (2:30) 10' WU/CD

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 10
1:15:00
62.2TSS
ENDURANCE Day (1:15)

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.