Your Peak Double Century 12 Weeks Thrive

Author

Hunter Allen - Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 1 Custom

Longest Workout

10:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced power based hr based tss based

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Summary



YOUR SHORTCUT TO FAST Peaks Coaching Group

Your Peak Double Century 12 Weeks Thrive is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 14-12:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 3-12:45 hours to training on your weekends.

A double century, or 200 mile ride, is a huge goal that many cyclists don’t even attempt let alone successfully complete! If you’ve ridden a couple of centuries and are comfortable with them, then you may be ready to tackle a double century. Doing a double requires meticulous preparation and loads of endurance training miles.

Study the route, ride reports, and support information from the ride organizer. Use your training rides to get your hydration and nutrition dialed in, which can make or break your ride. Also take a hard look at the clothing you plan to take with you or wear.

This plan will prepare you physically for ride, but you will have to have the mental toughness to push through when you reach the 150 or 175 mile mark!

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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 14:56

Back to Plan Details

Sample Day 1

1:15:00
WELCOME!!

Completing a Double Century is a challenging and admirable goal. You are going to have to ride longer than you have ridden before, push harder and keep focused on your goal. It’s going to be a great ride along the way and this plan will get you there!

This Bicycling magazine, Hunter Allen Double Century training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have ridden many ultra-endurance events and completed a few double centuries myself along with coaching even more athletes to successful double century races and rides.

This plan is for the road cyclist that wants to do a double century and has between 12-20 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready to ‘THRIVE’ the double century!

My 12 week training plan will prepare you ride in the pack, handle the speed and have you ready on your day. Make sure you following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have at least a year or two of riding and completed multiple century rides to ensure you are ready to complete this plan.

The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.

If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. Don't let the 'structured' exercises and intervals confuse you if you see them. Be sure to use the Daily Log in TrainingPeaks in order to track your daily metrics like weight, stress levels, etc. That will really help you better understand how your body reacts to the training.

*Please note that some days there will be two workouts labeled AM workout and PM workout. Get in the AM workout in the morning and the PM workout in the afternoon/evening.

As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store

I know you are going to do awesome!!!
Go for it!
Hunter

WU(WARM-UP_: 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) MS(MAIN-SET): 45 minutes of riding with watts at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE), just nice and steady. If you have to go over hills and your watts go higher, that's o.k., but generally average between Endurance watts today. CD(COOL-DOWN): 15 minutes just easy pedaling.

Sample Day 2

1:30:00
Medium, Endurance Ride

WU: 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).

MS: 60 minutes of riding with watts at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE), just nice and steady. If you have to go over hills and your watts go higher, that's o.k., but generally average between Endurance watts today.

CD: 15 minutes just easy pedaling.

Sample Day 3

1:30:00
Hills

WU: 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE), just getting the muscles loosened up.

MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind.

Let's shoot for 10 hills at Anaerobic Capacity (L6 Power 000w-000w / L6 HR 000b-000b, > 7 RPE); they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over (although, that's fine if want). Go up each at a fast pace and the legs should be burning at the top! Rest for 3-4 minutes between each at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) and ride easy afterward.

CD: 15 minutes easy.

Sample Day 4

1:45:00
Big Gear Efforts

AM WORKOUT

WU: 15 minutes of pedaling at 90-100rpm. Keep watts at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).

MS: Get those legs ready for some work, do (1) 5 minute effort at Lactate Threshold (L4 Power 000w-000w / L4 HR 000b-000b, 4-5 RPE), pushing to at VO2Max (L5 Power 000w-000w / L5 HR 000b-000b, 6-7 RPE) in the last 30 seconds. Recover for 5 minutes with easy pedaling at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).

Every 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds. Push this big gear. Staying seated the entire effort, try to jump hard into it and try to get it going as fast as you can in 20 seconds. Don't worry about wattage goals for this. The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second. Between each effort, ride for 5 minutes easy with cadence in the 90-100rpm range, using an easy gear, then go again.

CD: 10-20 minutes with small ring spinning -cadence 95-100rpm.

Sample Day 6

3:30:00
Weekend Endurance/Tempo

WU: 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) and just getting the legs moving.

MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.

Ride for 3 hours with watts at Endurance/Tempo (L2 /3 Power 000w-000w / L2/3 HR 000b-000b, 3 RPE).

At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something,that's fine. Keep cadence in the 90-95rpm range.

CD: Solid 15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride as well.

Sample Day 7

3:00:00
Sunday Ride: Endurance

WU: 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE), just riding easy.

MS: 2.5 hours at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE). Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride. Keep cadence in 85-95rpm range.

CD: 15 minutes easy spinning the legs.

Sample Day 9

2:00:00
Medium, Endurance Ride

WU: 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE), just spinning at a nice easy pace.

MS: 90 minutes of riding with watts at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE), just nice and steady. If you have to go over hills and your watts go higher, that's o.k., but generally average between Endurance watts today.

CD: 15 minutes just easy pedaling.

Your Peak Double Century 12 Weeks Thrive

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