Venus de Miles Illinois (2017) - Basic

Average Weekly Training Hours 07:09
Training Load By Week
Average Weekly Training Hours 07:09
Training Load By Week

Venus de Miles Illinois (2017) - Basic Whether you’re riding 25 miles or the full 60, the Venus de Miles ride is one you’ll always remember! And as with any great adventure, it pays to be prepared! This 6-week training plan will help you improve your endurance and riding skills so you’re confident that you can go the distance on July 22! The rides gradually build over 4 weeks so you balance training and recovery. Then you get some easier riding leading into event day so you are feeling rested & ready! There’s also rest days and recovery techniques like Yoga and foam rolling with videos to balance out the rides because what we do off the bike also makes us faster! You can ride the workouts in this plan using a heart rate monitor, or you can use Rate of Perceived Exertion if you don’t have heart rate. A bike computer with cadence is also handy but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and you can start getting faster! The Basic plan is for the rider who has about an hour 3x/week to ride M-F and about 2 hours on weekends. It assumes you’ve already been getting out a bit this season and are now set to increase your miles. Maybe you’ve just started as a cyclist and want to venture out beyond the bike paths so you are ready to go long in the Venus de Miles Ride! You’re looking forward to getting into shape and maybe losing a few pounds!

Sample Day 2
1:00:00
96.6TSS
Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 69 - 83% of your Threshold Heart Rate
RPE 2-3 out of 10

Sample Day 3
1:10:00
Big Gear Ride

Warm up 15-20min at normal endurance effort, effort, then shift into the big ring & grind out at 60-70rpm for the next 20min. Cool down with light spinning in easy gears at 90+ rpm.

Sample Day 4
1:00:00
EN: Spin Ups 9x1

Ride Zone 2. Do 9x1min On 1min Off high rpm, cadence 105+. Smooth pedal strokes, keep hips level.
Develops neurological efficiency and muscle memory!

Sample Day 6
1:30:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!
RPE 2-4 out of 10

Sample Day 7
1:30:00
96.6TSS
Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
RPE 2-3 out of 10

Sample Day 9
1:30:00
Big Gear Ride

Warm up 15-20min at normal endurance effort, effort, then shift into the big ring & grind out at 60-70rpm for the next 20-30min. Cool down with light spinning in easy gears at 90+ rpm.

Sample Day 10
1:00:00
EN: Spin Ups 3x3

Ride Zone 2. Do 3x3min On 3min Off high rpm, cadence 110+. Smooth pedal strokes, keep hips level.

Nadia Sullivan
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FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

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