6 Weeks to Your 1-Day Charity Ride - Basic

Average Weekly Training Hours 07:16
Training Load By Week
Average Weekly Training Hours 07:16
Training Load By Week

6 Weeks to Your 1-Day Charity Ride - Basic

Whether you’re riding a challenging 35 miles charity ride for the first time or stepping up to your first metric century ride, as with any great journey, it pays to be prepared! This 6-week training plan can be will help you improve your endurance and riding skills so you’re confident that you can go the distance! 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 come the day of your big ride! 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 Basic plan is for the rider who has about an hour 3-4x/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 longer! You’re looking forward to getting into shape and maybe losing a few pounds!

Sample Day -35
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 -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 -11
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 -10
1:30:00
71.4TSS
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 = 69 - 83% of your Threshold Heart Rate
RPE 2-3 out of 10

Sample Day -7
1:20:00
54.3TSS
Threshold Intervals 2 x 8 minutes

2 x 8 minutes ON Threshold; 8 minutes recovery
-
98 - 105% of your race pace. HARD. Zone 4 threshold HR - Recommend doing these on a climb if possible.
RPE 5 out of 10, sustainable but only just!

Sample Day -4
2:00:00
EN: The Weekend Endurance Ride

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

Sample Day 2
0:45:00
47.1TSS
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
|
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.

For more Coaching options see http://www.fascatcoaching.com/compare.html