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8 Weeks to your Fastest Hotter'N Hell (50-100 mile) (Int. to Adv.). Start Any Monday + Reusable

Author

Simon Kessler

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling gran fondo/century intermediate masters power based hr based

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Plan Description

Achieve your Fastest Hotter'N Hell Hundred 50-100 mile distances! This plan will work for you whether you are riding the 50 mile, 100km, 75 mile, or the 100 mile distance. The specific training includes reduced options in time and intervals on each training day for those riding the short distances (50-75 mile).

The training in this plan will result in big improvement in your muscular endurance and threshold power which are the key ingredients for a successful Hotter'N Hell Hundred. Specific interval workouts simulate the efforts required for the course profile of the HHH. Also included in this plan are some pro tips on hydration and nutrition in the heat and what the pros do to bring down their core temperature in hot conditions to ensure peak performance.

This plan will work for you if you have 1-1.5 hours available to train on week days and 2-3 hours+ available on a Saturday or Sunday. You should also have already completed 50-100 miles (your selected HHH ride distance).

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 8-12 hours/week.

This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:52 hrs 5:00 hrs
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Workouts Per Week Weekly Average Longest Workout
9:52 hrs 5:00 hrs
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Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

1:30:00
Sub Threshold 2 X 15-20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15-20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 2

1:30:00
Big Gear 30-45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30-45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

If you are doing the shorter HHH rides (50 mile, 100K, 75 mile) - do 30 minutes big gear.

Sample Day 3

1:30:00
Sub Threshold 2 X 15-20 min + 1 min HC

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15-20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.
After a full recovery perform 3-5 x 1 minute Sub Threshold intervals / 100-120 rpms (high cadence) with 1 minute easy pedaling between intervals.

Sample Day 5

3:00:00
Hard endurance

Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.

If you are doing the shorter HHH rides (50 mile, 100K, 75 mile) - you can cut the ride time down to 2-2.5 hours.

Sample Day 6

2:00:00
Big Gear 45-60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

If you are doing the shorter HHH rides (50 mile, 100K, 75 mile) - you can cut the ride time down to 1.5 hours and do 45 minute big gear.

Sample Day 8

1:30:00
Sub Threshold 1 x 30, 1 x 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 1 x 30, 1 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

If you are doing the shorter HHH rides (50 mile, 100K, 75 mile) - do 2 x 20 minute Sub Threshold

Sample Day 9

1:30:00
Big Gear 45-60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

If you are doing the shorter HHH rides (50 mile, 100K, 75 mile) - do 45 minutes big gear.

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