2017 SM100 finisher's plan

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week

Finisher's 20-week plan. Designed with a 3-weeks on, 1-week recovery standard model and periodized from build, threshold, VO2 and short taper to race. Longest ride in the plan is 4.5 hours. Satisfaction guaranteed; if not satisfied with the plan, full money back -- just ask.

Sample Day 2
1:00:00
50TSS
L3+ 3x10-mins

After warmup, complete these efforts at just below threshold pace.
Road bike or mtn bike on relatively smooth terrain.

Sample Day 3
1:15:00
57.5TSS
L3 tempo

Straight tempo ride.
Road or mountain bike.

Sample Day 5
1:00:00
39.2TSS
L2 plus 5x1-min

After warmup, ride endurance pace and include 5x1-min hard efforts; ideal for hill repeats. Aim to use perceived exertion for the 1-min efforts as HR is difficult to use for short efforts like this.
Road or mountain bike on steady terrain.

Sample Day 6
2:30:00
75TSS
L2 endurance ride

Straight endurance ride. Focus on hydration and fueling plan.
MTB.

Sample Day 7
1:45:00
52.5TSS
L2 endurance ride

Straight endurance ride.
Best on the road bike but easy trails (not too technical) works okay too.

Sample Day 9
1:00:00
54TSS
L3+ 3x12-mins

12-minute sub-threshold efforts with 2-3 minutes recovery between efforts. Try and complete intervals uninterrupted but do the best you can (go with the spirit of the workout).
Best on the road bike.

Sample Day 10
1:15:00
57.5TSS
L3 tempo

Tempo ride.
Road or mtn bike.

Marc Genberg
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Genberg Coaching

I provide coaching services for road cycling, mountain biking, and cyclocross. I've been riding and racing bikes for a long time. I enjoy helping athletes work through the training process and striving to achieve their goals. Check out my website for further details on the programs I offer.