Peaks Power Challenge: Natural Bridge 60 Miles Survive 10 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

10 Weeks

Typical Week

1 Other, 6 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters power based hr based tss based

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Summary

Includes Structured Workouts

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Peaks Power Challenge Ride - Survive 60 miles- Natural Bridge - Natural Bridge, VA

This plan is for the beginner cyclist with 8-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Natural Bridge, VA.

It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.

Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:55

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Back to Plan Details

Sample Day 1

1:10:05
77.9TSS
20 Minute FTP (Functional Threshold Power) Test FTP 1 x 5 & FTP 1 x 20:05 (1:10:05)

WU: Warm up for 20 minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
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MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 2

1:30:00
79.1TSS
ENDURANCE Day (1:30) 10' WU/CD

WU: 10 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:30:00
87.5TSS
ENDURANCE & TEMPO 1 x 30 (1:30) 10' CD

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by completing 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4

0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 5

2:00:00
104.6TSS
Group Ride - Easy (2:00)

WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

2:30:00
135.5TSS
ENDURANCE Day (2:30) 10' WU/CD

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 minutes of easy pedaling.

Sample Day 8

1:49:00
131.6TSS
AC 3 x :60/:60, SST 1 x 45 & VO2 Hill Repeats 3 x :60/2 (1:49)

WU: 15 minutes easy spinning cadence self-selected into watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: 3 x 1minutes with wattage at L6 Anaerobic Capacity (Power Z6, HR Z6, RPE >7). 1 minute easy between efforts at Endurance (Power Z2, HR Z2, RPE 2-3). 10 minutes rest at L2 Endurance (Power Z2, HR Z2, RPE 2-3).
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MS2: 45 minutes at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4)).
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MS3: 3 hill repeats at VO2 (Power Z5, HR Z5, RPE 6-7) with 2 minute of recovery between each.
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Peaks Power Challenge: Natural Bridge 60 Miles Survive 10 Weeks

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