6 Weeks to Your 1-Day Charity Ride - Advanced

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:45

6 Weeks to Your 1-Day Charity Ride - Advanced

Whether you’re riding a challenging metric century in May or a full 100 miles in July, as with any great journey, it pays to be prepared! This 6-week training plan can be applied at any time to help you improve your endurance and riding skills so you can go the distance with strength and confidence! The rides gradually build in time and effort 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! And because we only get faster when we let our body recovery, there's rest days and 60 days of FREE YogaGlo to help you stay healthy!

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 a heart rate measuring device. A bike computer with cadence is also ideal but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride!

If you have an advanced training device like a Garmin 520 bike computer or other TrainingPeaks compatible device or app, you can export the workouts to your training device & make sure you're riding at just the right effort to get the most out of your training (please see TrainingPeaks for a complete list of compatible devices and apps as it is often updated). Plus coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.

The Advanced plan is for the rider who has 1-1.5 hours to ride during the week and about 3 hours on weekends. It assumes you’ve already been riding this season and are now set to increase your saddle time. This plan is for the experienced rider who is at home riding in traffic and groups. Chances are you know all the best places to stop for food and water along your favorite routes and may even lead your own group rides.

Sample Day 1
1:00:00
39.2TSS
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 30min. Cool down with light spinning in easy gears at 90+ rpm.

Sample Day 11
3:00:00
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 18
3:00:00
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 19
3:00:00
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 25
4:00:00
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 32
2:30:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

Sample Day 38
0:55:00
55.1TSS
Openers 4 x 30 seconds

Pre-Event Openers.
These are some short quick intervals, designed to "open" your legs up for the very next day's big ride.
4 x 30 seconds on 60 seconds off. FULL GAS!!
Rest of ride is Z1-2.

Nadia Sullivan
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FasCat Coaching

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

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

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