RiDE A - Sportive

Average Weekly Training Hours 09:40
Training Load By Week
Average Weekly Training Hours 09:40
Training Load By Week

This plan is developed for the 2017 RiDE A - Sportive group. This is a general training template to use as a guide and not meant to be followed exactly. Below are some general tips that will help you modify the plan to your individual needs. Weekly Long Ride: The ideal duration for your weekly long ride will depend on many factors. In this plan the long ride starts at 2.5 hours, but this may be too long or too short depending on your training status. Pick a starting distance that is slightly challenging, but doesn't leave you feeling totally wrecked at the end. It's better to start conservative and build then go out too hard and burn up. I recommend adding 15-30 minutes to your long ride every week. Rest Days: I recommend taking at least one day completely off the bike (typically Monday), and having at least 1-2 active recovery days between your hard days. For example, Friday's active recovery ride should be a short and very easy spin at a pace that feels similar to going for a relaxed walk at a park. Swapping Rides: Tuesday / Thursday will be your harder workouts for the week. These can be switched to make it work for your schedule. Saturday's long ride can also be swapped with Sunday's free ride.

Sample Day 2
1:30:00
Group Ride: Draft Practice

Warm-up:
15-20 minutes

Group Ride:
The goal of today's ride is to stay with the fastest group possible, but do so with the least amount of effort. Instead of hitting the front and taking a super hard pull, rotate through quickly and get back into the draft. Always keep the wind direction in mind so that you can position yourself for the best draft possible.

Cool-down:
5-15 minutes easy spinning

Sample Day 3
1:30:00
RiDE A - Sportive

Downtown Airport, 10 Northwest Richards Road, KCMO Topics: Pack riding, Paceline, Intro to Attacking

Sample Day 4
1:00:00
Threshold Test

Warm-up:
15-20 minutes; include a few high intensity efforts to wake up your legs/lungs and prepare for the test effort.

Test:
30 minute time trial

Cool-down:
15-30 minutes easy spinning

Sample Day 5
1:00:00
25TSS
Active Recovery

Ride for 45-60 minutes at in Zone 1 HR/Power (very easy pace).

Sample Day 6
2:30:00
122.5TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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PWR: Maintain average power in mid-Zone 2 range throughout duration of ride.
HR: Maintain HR in Zone 2 for as much of the ride as possible, with occasional spikes into Zone 3 being fine.

Sample Day 7
1:30:00
Free Ride

Not everyday needs to be a focused training day. Listen to your body/mind and do what feels right. Here are some suggestions:
1) Join a local group ride.
2) Head out on a new route for a solo adventure ride.
3) Take a friend/family member for a relaxed spin.
4) Don't ride your bike, but get outside do something active.

Sample Day 9
1:30:00
Group Ride: Draft Practice

Warm-up:
15-20 minutes

Group Ride:
The goal of today's ride is to stay with the fastest group possible, but do so with the least amount of effort. Instead of hitting the front and taking a super hard pull, rotate through quickly and get back into the draft. Always keep the wind direction in mind so that you can position yourself for the best draft possible.

Cool-down:
5-15 minutes easy spinning

Kent Woermann
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Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance