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 heart rate (HR) for targeting and monitoring cycling exercise intensity. The daily cycling workouts will list a HR range for a given duration (miles are NOT used), to help the athlete build power, stamina and endurance over time. To use this plan, you will need a HR monitor and bike compluter or other device, to monitor your heart rate and the duration specified. This plan does NOT require a power meter or smart trainer.
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.