24 Hours of Endurance Solo Preparation - Advanced

Author

Gilberto Cortez

All plans by this Coach

Length

13 Weeks

Typical Week

2 Day Off, 5 Bike, 1 Strength

Longest Workout

8:00 hrs

Plan Specs

cycling mountain biking advanced masters power based hr based tss based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a 24 hours of Endurance - Solo preparation plan. You need to have a power meter and a heart rate monitor in able to complete it. You need to have a reasonable aerobic base in order to complete it, and have multiple years of riding & training experience.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:42
Training Load By Week
Average Weekly Training Hours: 14:42
Average Weekly Breakdown

Gilberto Cortez

California Bicycle Utopia

I am a highly motivated & number oriented cycling coach from San Diego, CA. I specialize in training junior and amateur athletes with personalized training plans. With over 20 years of racing experience in various categories, multiple coaching licenses, certifications, and continuing education.

Some of my trained-athletes achievements include:

  1. 2019 15-16 CA State Champion
  2. 2019 Women 30-39 CA Series Champion
  3. 2018 Rim Nordic Series Champion on Expert M 30-39, Sports W 30-39, Beginner W 30-39

Back to Plan Details

Sample Day 1

1:00:00
40TSS
Endurance Ride (HR)

Sample Day 1

1:03:00
12TSS
Chest, Arm & Shoulder Day

Use 5 Rep. Max Weight

Sample Day 2

1:51:00
140.5TSS
Over Under (z4 +/- 5%) 3x20 min (2o/2u)

BT: Over / Under Interval Set

10 Min Recovery between sets

Usual warm up and cool down

Sample Day 3

1:00:00
40TSS
Endurance Ride (HR)

Sample Day 3

0:46:00
12TSS
Base Strength 1

Make sure to warm up at least 10 minutes before starting the workout, or start right after completing your daily workout.

Make sure to cool down properly afterwards with a small walk or easy cycle.
For more information on how to complete exercise go to:

https://weighttraining.guide/exercises/lunge/
https://weighttraining.guide/exercises/bodyweight-squat/
https://weighttraining.guide/exercises/side-plank-hip-abduction/
https://weighttraining.guide/exercises/lying-alternating-leg-raise/
https://www.wikihow.com/Do-a-Single-Leg-Squat

Sample Day 5

3:00:00
135.7TSS
Endurance Ride (Z2)

Zone 2 try keeping zone 2 even in climbs. Easy gears, high cadence (80-100 rpm)

Sample Day 6

5:00:00
233.9TSS
Endurance Ride (Z2)

Zone 2 try keeping zone 2 even in climbs. Easy gears, high cadence (80-100 rpm)

24 Hours of Endurance Solo Preparation - Advanced

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