6.4 - CENTURY: DOUBLE - 12 Weeks Int/Adv Riders by Hunter Allen

Average Weekly Training Hours 16:33
Training Load By Week
Average Weekly Training Hours 16:33
Training Load By Week

This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. 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"!!! I know you are going to really do awesome!!! Go for it! Hunter

Sample Day 2
1:30:00
Medium, Endurance Ride

WU (WARM-UP): 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)
-------
MS (MAIN-SET): 60 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 around Endurance watts today.
-------
CD (COOL-DOWN): 15 minutes just easy pedaling.

Sample Day 3
1:30:00
Hills

WU: 15 minutes, just getting the muscles loosened up in Endurance (Power Z2, HR Z2, RPE 2-3)
-------
MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind. Shoot for 10 hills with watts at Anerobic Capacity (Power Z6, HR Z6, 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.
-------
CD: 15 minutes of easy spinning.

Sample Day 4
1:45:00
AM WORKOUT: Big Gear Efforts

AM WORKOUT
-------
WU: 15 minutes Endurance (Power Z2, HR Z2, RPE 2-3) with a cadence of 90-100rpm.
-------
MS1: To get those legs ready for some work, do 1 x 5-minute effort at FTP (Power Z4, HR Z4, RPE 4-5), pushing to at VO2Max (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) and move on to MS2.
-------
MS2: 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, 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 these, the effort is more about developing leg strength and force. 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, using an easy gear, then go again.
-------
CD: 10-20 minutes of easy spinning.

Sample Day 4
1:30:00
PM WORKOUT: Medium, Endurance Ride

PM WORKOUT
-------
WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)
-------
MS: 60 minutes continuing to ride with watts at Endurance (Power Z2, HR Z2, RPE 2-3). 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 5
1:30:00
Tempo Ride

WU: 15 minutes with the legs moving at a high cadence today (95-105rpm) at Endurance (Power Z2, HR Z2, RPE 2-3).
-------
MS: A solid 45 minutes with watts at Tempo (Power Z3, HR Z3, RPE 23-4). 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 ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
-------
CD: 15 minutes easy spinning.

Sample Day 6
3:30:00
Weekend Endurance/Tempo

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) and just getting the legs moving.
-------
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 3 hours with watts at Endurance/Tempo (Power Z2/3, HR Z2/3, RPE 2-4).
At times, it's an easy effort, and others it's a solid, fast pace. Try not to spend much time over 90% of your FTP, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
-------
CD: Solid 15 minutes of easy riding before you get home. Dont forget to make that recovery shake and drink it within 15-20 minutes of finishing. Stretching after the ride as well.

Sample Day 7
3:00:00
Sunday Ride: Endurance

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).
-------
MS: 2.5 hours of easy riding at Endurance (Power Z2, HR Z2, RPE 2-3). Keep Cadence in 85-95rpm range.
Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride. When you get home, your average watts for the ride should be in the Endurance range.
-------
CD: 15 minutes easy spinning the legs.

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.