Double Century : Survive (12 week)

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

A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on! The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort! The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train. 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. 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 really do awesome!!! Go for it! Hunter

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 ‘survive’ 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. There is only 1 workout per day, so 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(WARM-UP): 15 minutes at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE)

MS(MAIN-SET): 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(COOL-DOWN): 15 minutes just easy pedaling.

Sample Day 3
1:30:00
Tempo Ride

WU: 15 minutes with the legs moving at a high cadence today- 95-105rpm iat Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).

MS: A solid 45 minutes with watts at Tempo (L3 Power 000w-000w / L3 HR 000b-000b, 3-4 RPE). Let's keep the pressure on and have fun, it's a fast pace, but is achievable. Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm.

Afterwards, just riding at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE).

CD: 15 minutes easy spinning.

Sample Day 4
1:30:00
Medium, Endurance ride

PM WORKOUT

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). 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 4
1:30:00
Hills

AM WORKOUT

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

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

Let's shoot for 10 hills with watts at Anerobic 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 and ride easy afterward at Endurance.

CD: 15 minutes easy.

Sample Day 5
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). 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 6
3:00:00
Weekend Endurance/Tempo

WU: 15-20 minute warm-up and just getting the legs moving at Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE)

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 about 2.5 hours with watts at 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 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride as well.