Triple Bypass Westbound 2017, 24 Week Plan with 10-12 Hours per week

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

This is a 24 week, mid volume, Heart Rate based, training plan that will prepare you to perform at your very best and conquer the Triple Bypass. You will arrive on race day ready to conquer 3 of Colorado's major passes, 120 miles and over 10,000 vertical feet. This plan is designated to start on January 23rd and take you thru the event date on July 8th. The plan includes: -Daily Structured Workouts -A Semi-custom training program -Multiple Lactate Threshold tests to establish your training zones and provide you with a pacing mechanism for the event. -Course recon to preview the 3 major climbs of the event The Triple Bypass (westbound) takes place on July 8th https://www3.triplebypass.org/home.php.

Sample Day 1
0:45:00
15TSS
45min Endurance Ride

This is an easy endurance ride. Zone 1-2 HR
WU:-10min easy spinning 
MS: 30min Zone 1-2 HR
CD: 5min easy.

Sample Day 2
1:30:00
41.7TSS
1.5 hr Aerobic Threshold Ride

This is a Zone 2 ride. The goal is to build your aerobic engine. Be aware of your zones and try to keep the average HR in the middle of the range.

WU: 5min easy spinning and 5min with progressive intensity, bumping up the intensity every 1min
MS: 1:40 hr Zone 2
CD: 10min easy spinning

Sample Day 3
1:00:00
20TSS
1 hr Endurance Ride

This is an easy endurance ride. Zone 1-2 HR
WU:-10min easy spinning 
MS: 45min Zone 1-2 HR
CD: 5min easy.

Sample Day 6
2:00:00
56.7TSS
2 hr Aerobic Threshold Ride

This is a Zone 2 ride. The goal is to build your aerobic engine. Be aware of your zones and try to keep the average HR in the middle of the range.

WU: 5min easy spinning and 5min with progressive intensity, bumping up the intensity every 1min
MS: 1:40 hr Zone 2
CD: 10min easy spinning

Sample Day 7
1:00:00
Cross Training activity

Any sort of cross training activity today. Running, hiking, swimming, lifting, ect.

Sample Day 8
1:00:00
20TSS
1 hr Endurance Ride

This is an easy endurance ride. Zone 1-2 HR
WU:-10min easy spinning 
MS: 45min Zone 1-2 HR
CD: 5min easy.

Sample Day 9
0:52:30
21.6TSS
Cadence Ladder Drill on Turbo Trainer

WU: 5min easy spinning and 5min with progressive intensity, bumping up the intensity
 
Single Leg Drills:
Intervals: 3×1.5min
• 30sec: Right leg only
• 30sec: Left leg only
• 30sec: Both legs at as high a cadence as possible without bouncing
• 1 minutes easy spinning between sets
 
MS: Progressive spin-ups
2×10min with 5 min recovery.
 
Start in a moderately hard gear with a comfortable cadence, around 75 rpm. Every 2 minutes, shift to an easier gear and increase rpm by 5.
• Minutes 0-2: 75 rpm
• Minutes 3-4: 80 rpm
• Minutes 5-6: 85 rpm
• Minutes 7-8: 90 rpm
• Minutes 9-10: 95 rpm
 
CD: 10min easy spinning