2017 Chequamegon 40

Average Weekly Training Hours 07:03
Training Load By Week
Average Weekly Training Hours 07:03
Training Load By Week

This plan is focused on developing and preparing athletes for the specific demands of the Chequamegon Fat Tire 40 from Cable to Hayward in the Wisconsin north woods. The plan focuses on building threshold and increasing resistance to hard efforts from 3 minutes or shorter, the two main abilities that are key to improving your time, and finishing higher.

Sample Day 1
1:22:00
81.2TSS
Cruise Intervals (L1) - Power Based

Intervals designed to help your leg muscles produce high force and big power for a long period of time.

These workouts are designed to be done multiple times in a block. When preparing for the ride, have a target power you want to hit in mind, and focus on reaching that target. Once you hit that target, increase the target for the next session by 2% (or 5-10 watts).

Sample Day 3
1:27:00
85.6TSS
Tempo w/ Bursts - Reduced

Tempo with Bursts are designed to improve endurance and fatigue resistance. Focus on maintaining good tempo and maximizing the bursts

Sample Day 5
2:00:00
2h Trail Ride

Ride trials for 3 hours. Easy to moderate pace. Very little structure. After riding take some time to reflect on how you were riding technically, and keep track of things you need to work on. Ask questions in the comments and work on those things next time.

Sample Day 6
2:14:00
80TSS
Endurance (2 hour)

Sample Day 8
1:22:00
81.2TSS
Cruise Intervals (L1) - Power Based

Intervals designed to help your leg muscles produce high force and big power for a long period of time.

These workouts are designed to be done multiple times in a block. When preparing for the ride, have a target power you want to hit in mind, and focus on reaching that target. Once you hit that target, increase the target for the next session by 2% (or 5-10 watts).

Sample Day 10
1:27:00
85.6TSS
Tempo w/ Bursts - Reduced

Tempo with Bursts are designed to improve endurance and fatigue resistance. Focus on maintaining good tempo and maximizing the bursts

Sample Day 12
2:00:00
2h Trail Ride

Ride trials for 3 hours. Easy to moderate pace. Very little structure. After riding take some time to reflect on how you were riding technically, and keep track of things you need to work on. Ask questions in the comments and work on those things next time.

Joseph H Maloney
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JM Coaching LLC

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.