Belgian Waffle Ride Indoor Oriented Training Plan 10 weeks w/taper

Author

Zack Allison

All plans by this Coach

Length

10 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

9:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate advanced masters weightloss time goal power based tss based

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Summary

Includes Structured Workouts

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"Source Endurance is the officially licensed training and coaching partner of the Belgian Waffle Ride"

This plan is semi specific for the Belgian Waffle Ride but is 100% those athletes that are completing most of their riding inside leading up to a long endurance event such as the BWR on May 2020.

A 10 week training plan with a short taper for BWR, you can gain fitness, even indoors. This training plan has indoor specific training with one outdoor longer ride per week. This training plan has 7-9 hours per week of training on average. Complete this plan to have the best possible fitness on event day for Belgian Waffle Ride.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:10

Zack Allison, BS Exercise Science - Source Endurance

Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

I also own a Training Center in Fort Collins where we offer power based indoor training classes, motor-pacing, a modest weight set up, and Lactate Threshold testing.

Back to Plan Details

Sample Day 1

1:00:00
49TSS
Endurance Ride

0.6-0.75 IF
6-7.5 RPE
Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 2

1:15:00
65.6TSS
4X4 minutes SUB-threshold

Warm up 10-15 minutes at endurance pace.
Follow workout builder for intervals
Ride more before or after to match the planned duration ride time goal.

Sample Day 3

1:00:00
Recovery Ride w/ cadence

120-160 watts

every 10 minutes spin at 110-130RPM for 1 minute.

This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 4

1:00:00
49TSS
Endurance Ride

0.6-0.75 IF
6-7.5 RPE
Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 5

3:00:00
161.6TSS
Group ride or Endurance ride.

0.6-0.78 Intensity Factor for the ride today
6-8 RPE
Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and dont plan a race ride for a steady endurance day.
Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike.

Sample Day 6

2:04:00
120.2TSS
Front loaded 5X5 minutes subthreshold

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Tempo intervals should be incorporated into today's training. After a 20-10-20 minute warm up at Endurance pace
Follow workout builder. Extend or diminish ride time to fit planned duration.

Sample Day 8

1:00:00
49TSS
Endurance Ride

0.6-0.75 IF
6-7.5 RPE
Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Belgian Waffle Ride Indoor Oriented Training Plan 10 weeks w/taper

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