Ride for Angels, Century, 8 week

Average Weekly Training Hours 03:36
Training Load By Week
Average Weekly Training Hours 03:36
Training Load By Week

This is an 8 week training program for cyclists participating in the Ride for Angels century charity ride. The ride encompasses 4 days a week riding with an optional fifth day. 2 days a week are moderate intensity, 1 day a week of high intensity, and 1 long ride a week on either Saturday or Sunday.

If the athlete needs to reduce the volume of a workout, they should do so by removing an ENTIRE interval versus reducing the length of each interval. Then, they are required to perform 80 burpees for their insubordination ;-)

Also, each athlete should perform an FTP / LTHR test the week before the plan starts to ensure they are training in the proper zones.

Information regarding how to test your FTP / LTHR can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/

Information regarding how to set your training zones post test can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/

If the athlete does not have a heart rate monitor and /or power meter, they may use RPE instead.

Sample Day 2
1:10:00
T: 4x5 @70-75 RPM

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (40 mins total)
-4x5 minutes at Tempo zone @70-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN: (10 mins total)
-Gradually reduce from Endurance Zone to Active recovery zone for 10 minutes.

Sample Day 3
0:20:00
Rest Day + BODY MAINTENANCE: Foundation Training + Foam Rolling

This video will help to get your hips, lower back, middle back, and hamstrings to like you again after all the time you have been spending on the bike. What we are trying to accomplish with this video is to strengthen and stretch your posterior chain muscles (which are always weakest in cyclists) and regain muscular balance. ------ Video is here: http://www.foundationtraining.com/videos_and_blog/lower-back-exercises-with-dr-eric-goodman/ ------ After the video spend some time foam rolling: https://gaffneycyclingcoaching.wordpress.com/2016/01/25/101-foam-rolling/

Sample Day 4
1:10:00
T: 4x5 @70-75 RPM

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (40 mins total)
-4x5 minutes at Tempo zone @70-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN: (10 mins total)
-Gradually reduce from Endurance Zone to Active recovery zone for 10 minutes.

Sample Day 6
40mi
Long Ride: Either Sat or Sun

-Try to stay in the Endurance/Tempo zone for the majority of today, but if you are feeling good feel free to push it up the hills at Threshold :-)

Sample Day 7
1:00:00
Do this on the other weekend day you don't ride long: A: 8x :30+3:30

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (32 mins total)
-8x (30 seconds ALL OUT, 3:30 minutes recovery)
------
COOL DOWN: (10 mins total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 9
1:10:00
T: 3x8 @70-75 RPM

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (40 mins total)
-3x8 minutes at Tempo zone @70-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN: (10 mins total)
-Gradually reduce from Endurance Zone to Active recovery zone for 10 minutes.

Sample Day 10
0:20:00
Rest Day + BODY MAINTENANCE: Foundation Training + Foam Rolling

This video will help to get your hips, lower back, middle back, and hamstrings to like you again after all the time you have been spending on the bike. What we are trying to accomplish with this video is to strengthen and stretch your posterior chain muscles (which are always weakest in cyclists) and regain muscular balance. ------ Video is here: http://www.foundationtraining.com/videos_and_blog/lower-back-exercises-with-dr-eric-goodman/ ------ After the video spend some time foam rolling: https://gaffneycyclingcoaching.wordpress.com/2016/01/25/101-foam-rolling/

Shayne Gaffney
|
GC Coaching, LLC

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.