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Tulsa Tough Century and Double Tough

Author

Robin Farina/RoFA Endurance

All plans by this Coach

Length

17 Weeks

Plan Specs

cycling gran fondo/century beginner intermediate advanced masters weightloss time goal multi day power based hr based tss based strength

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Plan Description

If you have ever been to Tulsa in June to ride Tulsa Tough's races, The Ace, or The Double Challenge you know it's not for the weak of heart. The heat can take its toll but the most important element is being physically ready to pedal almost the entire time you are out on the bike which takes foundational fitness and overall speed and strength. This plan will build your functional threshold power as well as give you the tools you need to power up and over the rollers of Oklahoma. The capability to keep speed high in the tailwinds is a must if you want to finish these rides feeling good. This plan will help you cross the finish line feeling satisfied and elated!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:34 hrs 5:00 hrs
0:37 hrs 0:35 hrs
0:18 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:34 hrs 5:00 hrs
0:37 hrs 0:35 hrs
0:18 hrs 0:30 hrs

Training Load By Week


Robin Farina

RoFA Endurance

Former professional cyclist who has excelled on in road, crit and time trial racing. I am 2011 National Road Race Champion and retired in 2015. I also race gravel rides and other mixed terrain events. My coaching experience dates back to 2005 and I have been successfully coaching athletes of all levels to reach their goals for the past 13 years.

My experience ranges from Retul and Powe FiTTE Bike fit certified, racer and cycling and multi-sport endurance coach out of Nevada City, California

Sample Day 1

0:45:00
Level 1: Active Recovery: Spin

WU: 5 minutes with watts at L2 Endurance 

MS: Just spin the legs at a normal cadence (neither fast nor slow) at L1 Active Recovery
Do not place force on the pedals or allow lactate to build up in the legs. The goal is to preserve the “feel” for the legs and muscles, but to go really easy.

Power and heart rate should remain low.
CD: 5 minutes with watts at L1 Active Recovery

Sample Day 2

0:19:59
Strength: Core

30 sec plank hold right side (elbow ok) 20 bicycle crunches, SLOW, don't let knees go past 90 degrees, full extension of leg 30 sec plank hold left side (elbow ok) 20 leg raises - start 1" off ground, raise to 90 degrees, lower slooooowwww, hold 1 sec. repeat 20 sllooow bicep curls 30 side bends - tighten core, dip to side and work obliques. Good to hold weight if available 20 bicycle crunches, SLOW, don't let knees go past 90 degrees, full extension of leg 20 leg lowers - opposite of leg raises. start in air. 1 min plank hold - perform 10 knee taps in middle. (bend right knee, bend left) 20 twists - tighten core - standing, twist back and forth - you will feel your belly working - good to hold weight straight out front

Sample Day 2

0:20:00
10.1TSS
Yoga stretches

Start with Forward fold- after a min or two, clasp your hands behind your back and let them hang over. Down dog – push heals down to stretch out Achilles and hammy’s Side angle – use your elbow to push your knee out and open hip – look to the sky Triangle – lean back over your hip and look to the sky – opens hips and adductors Happy baby – keep tailbone flat on ground and pull down legs while resisting with feet. Pigeon – move your hip “flesh” out of the way. Goal is for front leg to be straight across in front. Not ideal to have shoes on. Plow - roll legs over head, put hands on lower back and try to work shoulders under. Goal is for feet to touch the ground behind your head.

Sample Day 3

1:10:00
52.1TSS
Cadence Work2 – On/Off Intervals

WU: 10 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 1 set of 12 x 1-minute High Cadence Intervals at 120rpm ON with 1 minute OFF at a self-selected cadence between each. Keep your effort at Endurance (Power Z2, HR Z2, RPE 2-3) to Tempo (Power Z3, HR Z3, RPE 3-4) pace during both the ON and OFF sections of the intervals.
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CD: 10 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 4

0:30:00
functional strength

do a quick 1-2 min warm up to get body moving and blood flowing. 3x's through 30 body weight squats 20 lunges (each leg) - hands behind head 20 donkey kicks (each leg) - on all 4's, extend leg back and upwards and engage glute 10 push ups 30 sec side plank L 30 sec center plank 30 sec side plank R 20 leg raises - on back, start feet 1" off ground, raise to 80 degrees and lower- engage lower abdoman 20 clam shells each leg 30 sec plank.

Sample Day 5

1:00:00
45.3TSS
Week 1 - Progressively Harder Step Up

15 min warm up ramp spinning easy
5 x 1 minute high cadence (110+ rpms) with 1 minute of easy riding between.
2 x 3 minutes 80 %
2 minutes easy in between
2 x 3 minutes 90 %
2 minutes easy in between
30 sec x 5 @ FTP
30 sec easy in between
10 minutes easy cool down

Sample Day 6

0:35:00
20TSS
Yoga stretches

Start with Forward fold- after a min or two, clasp your hands behind your back and let them hang over. Down dog – push heals down to stretch out Achilles and hammy’s Side angle – use your elbow to push your knee out and open hip – look to the sky Triangle – lean back over your hip and look to the sky – opens hips and adductors Happy baby – keep tailbone flat on ground and pull down legs while resisting with feet. Pigeon – move your hip “flesh” out of the way. Goal is for front leg to be straight across in front. Not ideal to have shoes on. Plow - roll legs over head, put hands on lower back and try to work shoulders under. Goal is for feet to touch the ground behind your head.

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