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.
After warmup, complete these efforts at just below threshold pace.
Road bike or mtn bike on relatively smooth terrain.
Straight tempo ride.
Road or mountain bike.
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.
Straight endurance ride. Focus on hydration and fueling plan.
Straight endurance ride.
Best on the road bike but easy trails (not too technical) works okay too.
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.
Road or mtn bike.