Gunnison Growler: Full Growler

Average Weekly Training Hours 10:55
Training Load By Week
Average Weekly Training Hours 10:55
Training Load By Week

This plan is a 12 week plan geared towards a rider looking to complete the Gunnison Growler 64 mile Race and with 9-13 hrs a week to train. This plan focuses on the quality of the riding you will be doing by incorporating intervals during the week to keep weekday rides no longer than 1.5hr in length and using weekends to work in longer rides from 2.5-5 hrs in length. You can expect intervals during the weekdays focusing on increasing power at Lactate Threshold focused on climbs much like what you'll experience in Gunnison as well as intervals focusing on building Aerobic Capacity to help improve recovery between repeated short and hard efforts. Weekend rides will be gradually built up each week as you go through the plan to progressively build up your endurance. This plan also comes with a core workout two to three times a week to help you go into the Gunnison Growler with a good strong core. This plan will work with either power or heart rate or both. To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts in warm to hot weather conditions. For questions on this plan you can contact one of our coaches at info@thresholdendurance.com

Sample Day 2
1:00:00
1hr MTB Ride w/ 2x10 min tempo Intervals

1hr MTB Ride w/ 2x10 min @ zn.3 w/ 10 minutes recovery (zn.1-2) between intervals.

Sample Day 3
1:00:00
1 hr recovery

1 hr easy spin (active recovery). If you feel real tired turn around and make it a day off.

Sample Day 4
1:00:00
1hr MTB Ride w/ 2x10 min tempo Intervals

1hr MTB Ride w/ 2x10 min @ zn.3 w/ 10 minutes recovery (zn.1-2) between intervals.

Sample Day 5
1:00:00
1 hr recovery

1 hr easy spin (active recovery). If you feel real tired turn around and make it a day off.

Sample Day 6
2:30:00
2.5 hr w/ 1x3-4 Minute Climbing Power Intervals

2.5 hr zn.2 (RPE 4-6) w/ 1x3-4 minute climbing power intervals with 3 minutes recovery (zn.1) between intervals.

Use a short loop or an out and back on a trail with a 3-4 minute climb. The trail can have some moderate technical features but you must be able to ride them 100% of the time. The goal is to ride non-stop up the climb.

Warm up very well, then ride uphill for 3-4 minutes in zn.5 (RPE 8-10) or VO2max pace. Without stopping, descend to the start, coasting and recovering for 3 minutes. This is one interval.

Sample Day 7
3:00:00
3.5 hr zn.2

3 hr @ zn.2. This workouts is a long and steady workout that typically doesn't start to feel difficult till the last half to third of the ride. The goal of this workout is to help build aerobic efficiency which is the foundation upon which we build everything else.

Sample Day 9
1:00:00
1hr MTB Ride w/ 2x15 min tempo Intervals

1hr MTB Ride w/ 2x15 min @ zn.3 w/ 10 minutes recovery (zn.1-2) between intervals.

T.E.S.
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Threshold Endurance Sports

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