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

Average Weekly Training Hours 08:14
Training Load By Week
Average Weekly Training Hours 08:14
Training Load By Week

This is a 12 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 April 17th, 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
1:00:00
20TSS
1hr Endurance Ride

This is an easy endurance ride. Zone 1-2 HR
WU:-10min easy spinning 
MS: 3 x 10min Zone 1-2 HR w/3min recovery between
CD: 10min easy.

Sample Day 2
0:50:30
23.3TSS
Cadence Ladder Drill on 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

Sample Day 3
1:30:00
41.8TSS
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: Zone 2 for 15', 20', 10', 15' intervals with 5min recovery between.
CD: 5min easy spinning

Sample Day 4
0:20:00
Core & Stretching

Core work and some good joint mobility work.

Sample Day 5
0:48:00
31.5TSS
45min Endurance Ride w/spikes

This is an easy endurance ride. Zone 1-2 HR
WU:-10min easy spinning 
MS: 3min spike at Zone 4 then settle into 12min Zone 2 HR. Followed with a 3min spike at Zone 4, back into Zone 2 for another 12min and then one more Zone 4 spike then Cool down.
CD: 5min easy.

Sample Day 6
1:00:45
24.8TSS
Openers

Zone 2 ride.

WU: Easy Spinning, ride until your legs feel good.
MS: 3x1 min at 100% LTHR w/2min easy spinning recovery between each. 
MS: 3x15sec HARD w/3min recovery.
CD: 15 minutes easy spinning

Sample Day 7
1:00:00
71TSS
30 Min LTHR Test

This is a 30 minute Time Trial to determine your Lactate Threshold Heart Rate (LTHR)

WU: 10min easy spinning, then get 5min of progressive intensity, bumping up the effort by about 2 out of 10 each minute. 5min easy spin recovery
MS: 30min Time Trial
CD: 10min easy spinning

Once you've tested you need to go into your settings and adjust your HR Zones. This link shows you how
http://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones