8 Week RPE Based Plan for 50-75 hilly mile ride

Average Weekly Training Hours 07:25
Training Load By Week
Average Weekly Training Hours 07:25
Training Load By Week

With dedication and if you train with focus at least 3 times a week ‘the magic will happen’ and you will see noticeable benefit and improvement. This 8 week plan is aimed at riders who feel fairly fit already but want to build strength and endurance to complete a long hilly ride with ease. The basic requirements of a ride that is both long and hilly are consistent training to develop both endurance and strength. Of course, there are lots of things a cyclist can work on in training but these are the premier outcomes of this 8 week block of training and thus the focus of this plan. This plan is based on RPE (the Rate of Perceived Effort) which is how YOU FEEL during the effort: 1 Easy. No exertion 2 Easy. Little effort 3 Pretty easy. You could maintain for hours 4 Light. Conversational pace 5 Moderate. Conversational pace but requires focus 6 Somewhat hard. Comfortable but becoming challenging. Requires focus to maintain effort 7 Hard. Becoming uncomfortable. Breathing in harder although you can manage a sentence 8 Really hard. Uncomfortable. Difficult to breathe and maintain effort. You can just about get a sentence out 9 Extremely hard. Intense effort. You can get a word or two out 10 All out. Very Short. Almost impossible to maintain Translation: My Rough Guide to RPE training RPE 1. Complete Rest. A day off RPE 2-4. Endurance. Use 2 for interval recovery. Mainly 3 and 4 for Steady Endurance rides. This effort increases your capacity to ride at an even steady pace for a number of hours RPE 5-6. Tempo builds endurance but still a testing intensity. Training in the ‘sweetspot’ Can feel temptingly good. Must not be overdone. Too much negates gains RPE 7. Sub-threshold (threshold is ‘race pace’ effort you can hold for 1 hour). Just below builds strength/power to ride faster for longer. This means you can ‘turn it up’ when required and last longer in Zone 2. Typically 90rpm cadence RPE 8. (Over) Threshold. VO2Max. Builds capacity in a similar way to sub-threshold but is harder to complete. Sub-threshold intervals are just as effective since you will more likely complete them. On a ride don’t go into this zone often as it will zap your reserves RPE 9. Anaerobic capacity. Training at this levels means you can put in very hard, very short efforts and recover. But not often RPE 10. Neuromuscular Plan Overview Week 1 1 week Consistent base Weeks 2-3 3 weeks Developing harder workouts Weeks 4-6 3 weeks Maximum effort and duration for this period Weeks 7-8 2 weeks Reducing duration and peaking for your ride Use of an indoor trainer or gym bike may be useful for intervals Choose your Plan format • Enter ‘a hilly 50 mile ride'.Train for 5+ hours Monday, Wednesday & Saturday and you will get around. • Enter a 'hilly 50 or 75 mile ride'. Train 6+ hours 4 days a week (add Thursday) and you will be well prepared • I would expect riders doing a hilly 75 mile ride to train 4 days a week and add in another days training of their choice such as running, MTB, swimming, gym etc. Pilates highly recommended. • Strength training is very useful. Commit to one session a week if you can. You choose when you train, the plan is for guidance only. You might mix the days to suit your lifestyle. Email me for a free sheet about RPE and how it translates to Heart Rate Zones and Functional Threshold Power. I've also some guidance on strength training For more information about coaching, mentoring and training visit www.timkellycoach.uk

Sample Day 1
0:55:00
35.8TSS
Cadence Intervals

This will improve leg speed, getting your body used to turning the pedals fast.

Intervals aim for 105-110rpm. Best done on a trainer/gym bike.

A mirror is useful. Focus on keeping the upper body still. Imagine you are trying to spin the bottom bracket, it's a useful cue to smooth out rotation

Sample Day 2
1:00:00
36.7TSS
Cross Train

Alternative workout of your choice

Sample Day 3
1:00:00
50TSS
Endurance. Tempo

This is quite a tough workout, sustaining this output for half an hour. But it will really help build endurance if done regularly during a short plan. If it becomes too hard at RPE 6, drop slightly to RPE 5. Do not exceed RPE 6.

Sample Day 4
0:37:30
23.8TSS
Cadence Intervals

This will improve leg speed, getting your body used to turning the pedals fast.

Intervals aim for 110rpm. Best done on a trainer/gym bike.

A mirror is useful. Focus on keeping the upper body still. Imagine you are trying to spin the bottom bracket, it's a useful cue to smooth out rotation

Sample Day 5
1:00:00
37.5TSS
Strength

Strength Session. Upper and Lower Body workout.

Sample Day 6
3:00:00
118.3TSS
Endurance. Steady

Easy start. Steady even pace. Effort may increase on hills, just try to control it

Sample Day 8
1:00:00
38.3TSS
Endurance. Steady

Easy start. Steady even pace. Effort may increase on hills, just try to control it

Tim Kelly
|
timkellycoach

Level 3 Cycling Coach. UK Qualified. Association of British Cycling Coaches

I help people of all levels improve their performance across Road, Sportive, Cyclocross and​ Time Trial, also supporting riders to better their skills, gain confidence and for the less performance focused, get fitter.

Plans available on my website http//:www.timkellycoach.uk and here on Training Peaks