This plan is a training plan for the Willamt Nonstop bike race. This training plan assumes the athlete has been consistently riding around 6-7 hours a week for the past month prior to starting the plan, and is capable of starting with 2.5+ hour endurance rides. Because this event is a multi-day race, the training plan does include a high volume of training at times (nearly 20 hours, peak week). Mondays are the designated rest day in this schedule, with the remaining 6 days a week having specific workouts. Most weeks you will ride 5-6 days per week, and have strength training twice a week. The majority of the weekday workouts are 2 hours or less in duration, although a few weekdays later in the plan do have total durations up to 3 hours max (bike-only or bike+strength).
This plan utilizes a combination of power and heart rate (HR) based workouts. It utilizes power for interval type work, and heart rate for endurance work (assuming many people use HR for endurance riding). In general, the interval work is best performed indoors on a trainer for most people. To utilize this plan, you will need both a power meter and a heart rate monitor.
Included in the plan are general notes on fueling and includes strength workout as well.
Your Results Matter. For most of us, we race for fun and not for a paycheck. For many, part of the fun is being able to show improvement over time... the feeling that the time you are investing will result in meeting your athletic or fitness goals. Tri2Max provides comprehensive and individualized coaching for Triathletes and Ultra Cyclists, designed to optimize your precious time and energy.