Billy Rice Yo's 100 miler non-stop!

Average Weekly Training Hours 06:43
Training Load By Week
Average Weekly Training Hours 06:43
Training Load By Week

12 Week plan to your fastest century, 12 hour, or 24 hour event. Author of this plan has completed numerous multi week self-supported races and has coached many to the same end. Any rider of moderate fitness can apply this plan and set a PR. Billy Rice has completed multiple multi week races and currently coaches multiple ultra endurance athletes racing in both the worlds most difficult mountain bike race, the Tour Divide, as well as what is quickly becoming the worlds most difficult road cycling race, the Trans Am bike race. Billy is also the only cyclist in the world to "YOYO" the Great Divide Mountain bike route, 5400 miles off pavement, Mexico to Canada and back in 44 days and 42 minutes. Get ready to go LONG!

Sample Day 1
1:30:00
Beginner Zone 4 Intervals

Beginner Zone 4 Intervals
4 sets of 10 min Zone 4 intervals with 5 minutes recovery between each. HOLD ZONE 4 steady! Really practice holding that power and paying attention to your cadence. Cad needs to be above 90 for this ride.

Sample Day 4
1:30:00
Beginner Zone 4 Intervals

Beginner Zone 4 Intervals 4 sets of 10 min Zone 4 intervals with 5 minutes recovery between each. HOLD ZONE 4 steady! Really practice holding that power and paying attention to your cadence. Cad needs to be above 90, 100 if you can.

Sample Day 6
3:00:00
Zone 2, 3-hour

Long zone 2. Focus on holding upper zone 2 power and cadence above 90.

Sample Day 8
1:00:00
FTP INTERVALS 2 x 15 Min

Warm up! 15 minutes
2 x 15-minute FTP Intervals in your FTP Zone 4.
3 minute rest between intervals
Cool down

Sample Day 11
1:30:00
Lactate Threshold Crisscross

15 min warm up 3x1 min 110 RPM pedal drills 2x20 min FTP Zone 4 with 30 second burst every 2 minutes to Zone 5 10 min recover 2x5 min 115% Cooldown

Sample Day 13
3:00:00
Zone 2, 3-hour

Long zone 2. Focus on holding upper zone 2 power and cadence above 90.

Sample Day 15
1:00:00
FTP INTERVALS 2 x 15 Min

Warm up! 15 minutes
2 x 15-minute FTP Intervals in your FTP Zone 4.
3 minute rest between intervals
Cool down

William Rice
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Invictus Ultra-distance Coaching

Ultra distance coaching. Multi-day and Multi-week athletes