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

Average Weekly Training Hours 10:47
Training Load By Week
Average Weekly Training Hours 10:47
Training Load By Week

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Tour of Colorado: Victor-Roubaix 100 Miles Thrive 10 Weeks is a 10 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:30-13:15 hours per week (excluding Test Weeks). You will need to be able to devote up to 8:00 hours of training on your weekends.

If you are doing the 100 miler, this is the plan for you. You are ready to go to the next level, suffer in the gravel, push it hard with your friends and finish with nothing left in the tank. This plan is for the cyclist who has ridden 100 mile rides before with some gravel experience. Your normal long rides are in the 80-100 mile range and you can handle the endurance. This plan is made for an advanced cyclist that wants to kick butt in the 100 mile ride and needs a simple and effective training plan that helps them ride hard and finish strong with bragging rights at the finish line.

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 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.
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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.
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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.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 3
1:45:00
93.2TSS
ENDURANCE Day (1:45) 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.
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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 4
2:00:00
124.4TSS
ENDURANCE & SST 2 x 20/5 (2:00)

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 20 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between. 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: 15 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
3:00:00
160.9TSS
Group Ride (3:00)

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.
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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.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
3:30:00
200.9TSS
ENDURANCE & TEMPO 1 x 30 (3:30) 10' WU/CD

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete a 30 minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
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CD: 10 minutes of easy spinning.

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.
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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: 15 minutes of easy pedaling.