6 Weeks to Your 2-Day Charity Ride - Intermediate

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
Training Load By Week

6 Weeks to Your 2-Day Charity Ride - Intermediate Got big plans for a 2-day Charity Ride this season? Get your legs & lungs ready to go the distance with this training plan! We'll guide you through 4 weeks of building strength for the hills and endurance for the long miles, then your time on the bike decreases to allow your body to adapt to that training so you go into your Charity Ride rested and feeling fast! And because we only get faster when we give our bodies time to rest and recover, this plan balances all that riding with rest days that include recovery techniques like Yoga and foam rolling with videos to guide you along. 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 1-1.5 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 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 2 days of big riding!

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)
-
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 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
2:30:00
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
2:00:00
95.2TSS
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.

FasCat Coaching
|
FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.