Double Century : Thrive (12 week) ****NEW**** (Workout Builder format)

Average Weekly Training Hours 15:36
Training Load By Week
Average Weekly Training Hours 15:36
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

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 intermediate-to-advanced cyclist with 15-20 hours a week to train and that wants to "THRIVE"!!!

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
62.2TSS
ENDURANCE Ride Intro (1:15)

WU (WARM-UP: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3).
Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS (MAIN-SET): 45 minutes of riding with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3), 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.
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CD COOL-DOWN): 15 minutes just easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 2
1:30:00
78.1TSS
ENDURANCE Ride Intro (1:30)

WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3), 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.
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CD:(COOL-DOWN) 10 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:26:00
122.8TSS
AC Hill Climbs 10 x 2 (1:26)

AM WORKOUT

WU: 15 minutes, just getting the muscles loosened up working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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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 AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7), 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. Watch your cadence and try to keep it above 60rpm
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CD: 15 minutes easy at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:43:20
100.1TSS
FTP to VO2 1 x 5 & ENDURANCE with Big Gear Efforts 12 x :20 (1:43:20)

AM WORKOUT

WU: 15 minutes of pedaling at 90-100rpm. Keep watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

MS: Get those legs ready for some work, do (1) 5 minute effort at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5), pushing to VO2 (Power Z5, HR Z5, RPE 6-7) in the last 30 seconds. Recover for 5 minutes with easy pedaling at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

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, at ENDURANCE (Power Z2, HR Z2, RPE 2-3) using an easy gear, then go again.

CD: 20 minutes with small ring spinning -cadence 95-100rpm at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:30:00
78.1TSS
ENDURANCE Ride (1:30)

WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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CD:(COOL-DOWN) 10 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
92.7TSS
ENDURANCE & TEMPO 1 x 45 (1:30)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 - 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z21, RPE <2).

Sample Day 6
3:30:00
213.4TSS
ENDURANCE/TEMPO Ride (3:30)

WU: 15 minutes of getting the legs going at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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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.

This is an ENDURANCE/TEMPO ride today.

A solid 3.5 hours of riding today at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4). Try not to spend much time over 85%, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) and stretching!