8 Weeks to Three Gap Fifty - Advanced Plan (7-10hrs/week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:38

This program is designed for the more experienced rider who has participated in several century rides before and is looking to better their time, beat their buddy or feel more fresh when the day is over.

Sample Day 1
1:00:00
81.7TSS
Cycling Field Test 2x10min 10minRBI

Thank you for purchasing your Science of Speed training plan. We are confident that you will see great success with your new training plan and in an effort to help you along the way here are several ways that we can help you.

Field Test - This is the best way to make sure your training is doing what it was designed to do. Send your results to athletehelp@scienceofspeed.org to receive your updated training ranges

Register for our Science of Speed Coach Help Facebook Group (https://www.facebook.com/groups/1450253888321817/) - This group is monitored by our coaches and can be a great location for you to ask questions that may arise during your training.

Be sure to purchase your next training plan from our online store
(shop.scienceofspeed.org) and receive the following benefits:
-30 days of Premium Training Peaks
-30 minute coaching consultation
-Video instruction on strength & conditioning workouts

Sample Day 2
2:30:00
156.9TSS
Endurance Ride 2.5hrs

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 4
1:15:00
90.8TSS
Threshold Interval 4x10min 5minRBI

Threshold intervals are done just below lactate threshold. These intervals are designed to increase your power at LT by increasing your bodies ability to buffer the build up of wastes in the body.

Sample Day 5
1:15:00
90.8TSS
Threshold Interval 4x10min 5minRBI

Threshold intervals are done just below lactate threshold. These intervals are designed to increase your power at LT by increasing your bodies ability to buffer the build up of wastes in the body.

Sample Day 6
1:30:00
93.3TSS
Endurance Ride 1.5 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 8
3:30:00
224.6TSS
Endurance Ride 3.5 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 9
2:00:00
124.1TSS
Endurance Ride 2.0hrs

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Brady Irwin
|
Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.