Jason Shearer
All plans by this Coach12 Weeks
2 Day Off, 5 Bike, 3 X-Train, 2 Other
7:00 hrs
cycling gran fondo/century intermediate power based
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Ready to take it up a notch and get that 100-mile gravel PR?
This plan assumes you have a power meter. This the optimal tool which gives us the ability to dial in your training zones and peak for that 100-mile event!
Let's do this!
Let me help you define and achieve your goals. Whether you want to increase your confidence on the trails or to train and execute a plan for a multi-day gravel epic, I would love to work with you.
I believe the three biggest reasons to work with a coach are experience, accountability, and efficiency. All of our plans and coaching include mobility work which is critical to success for long days in the saddle.
Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace.
Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace. Feel free to push the pace a little harder over the tops of hills.
Quick rolling and stretching session to keep things loose.
I typically do 10x reps with the roller on my quads, each side to get into the IT bands, hamstrings, and finally the glutes.
Good video here: https://youtu.be/xzlzfbw8--8
If you don't have a foam roller, give the Trigger Point a try. It is one of my favorites.
https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU
Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace.
Quick rolling and stretching session to keep things loose.
I typically do 10x reps with the roller on my quads, each side to get into the IT bands, hamstrings, and finally the glutes.
Good video here: https://youtu.be/xzlzfbw8--8
If you don't have a foam roller, give the Trigger Point a try. It is one of my favorites.
https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU
Everyone loves a test! This will give you some numbers to work with to determine your power and heart rate "zones".
1. Warm up well for 20 minutes
2. Ramp your power to a level you feel you can maintain for the duration of the 20 minute test. This may take a minute or two to get dialed in.
3. Hit the lap button on your GPS and ride in a steady state effort for 20 minutes. This should feel as hard as you can manage for the duration. You should have no stops. The goal is to get your heart rate up to a steady level for the duration.
3. Cool down for 10-15 minutes.
Warm up well then ride at an all day endurance pace mostly in heart rate zone 2 but feel free to push the power over the top of climbs into zone 3. Short cool down just to bring down your HR.