6 Weeks to Your 1-Day Charity Ride - Intermediate

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

6 Weeks to Your 1-Day Charity Ride - Intermediate Whether you’re riding a challenging 35 miles charity ride for the first time or stepping up to your first metric or full century ride, as with any great journey, it pays to be prepared! This 6-week training plan will help you improve your endurance and riding skills so you can nride the distance with 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! There’s also rest days and recovery techniques like Yoga and foam rolling with videos to balance out the riding, 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 Intermediate plan is for the rider who has about 1-1.2 hours to ride during the week and about 2.5 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 rider who has ventured beyond the bike paths and into some rides with friends or maybe even a local club.is at home riding in traffic and groups. You have some solid aerobic fitness already from doing charity rides in the past or maybe from running half or full marathons but now you want to work up to riding up to 100 miles!

Sample Day 2
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)
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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
1:30:00
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 30min. 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 5
1:00:00
EN: Athlete's Choice

This is a free will workout. You have freedom to do structure, ride unstructured, go hard, go easy. It's meant to keep the mind fresh and keep you riding and enjoying it.

Sample Day 6
2:00:00
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 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 30-40min. Cool down with light spinning in easy gears at 90+ rpm.

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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