Iron Horse Bicycle Classic Road Race

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

The IHBC is a 50 mile road race starting in Durango at 6,500 ft. and finishing in the picturesque town of Silverton It climbs over Colbank and Molas pass topping out at 10,910 ft before diving into the town of Silverton for the finish at 9,318 ft. That's 6,435 ft of total elevation gain! If you're looking to tackle the challenge and see how you stack up against the train this plan is for you.
This is a 4 week plan designed for beginner to moderate/intermediate. You will need between 9-12 hours a week to dedicate to training for this plan.

Sample Day 2
1:30:00
Cadence Intervals

Today we are working on your neuromuscular system. Zone 1/2 with two sets of three different five minutes cadence drills. Cadence Drill: 5 minutes 20 revolutions higher then normal cadence, 5 minutes of normal cadence, 5 minutes of 20 revolutions lower then normal cadence. Try to do the cadence drills in the middle of the work out.

Sample Day 3
2:00:00
Group Ride or Steady weekday work out

Warm up zone 1/2 for 30 minutes. Then do 30 minutes at zone 3 to low zone 4 workout. It should feel easier then threshold work so you should be able to talk a little and feel like you could sustain the effort for the duration of a race. You should feel like you're working but not at race pace. Cool down.
If you're lucky enough to have access to group ride of some sort this would be a good day to take advantage of that as well. It won't be the same effort but it should be some good moderate intensity. It is also a good day to work on riding in a group. You save a lot of energy by drafting and the more comfortable you are doing it the more energy you will save on race day.

Sample Day 4
1:00:00
Freestyle Day

Go out and have fun riding your bike, no structure. If you have time you can ride longer but shoot to get at least an hour in.

Sample Day 6
2:30:00
Intervals

This is your interval day. The climbs in the IHBC are long so you're going to be spending most of the day at or near your threshold HR. Warm up 30 minutes zone 1/2. Then do two twenty minute intervals at or near your threshold HR with ten minutes easy in between. Cool down as long as you like. If you can do this at high elevation or on one of the climbs of the course even better.

Sample Day 7
3:00:00
Endurance

This is your endurance day, make it count. You can ride as long as you like this day but try to do at least the prescribed amount of time. Zone 2 to low zone 3. If you can get some high altitude climbing in on the course this day great! Otherwise, work with what you've got. The goal for today is time in the saddle.

Sample Day 9
1:30:00
Cadence Intervals

Today we are working on your neuromuscular system. Zone 1/2 with three sets of three different five minutes cadence drills. Cadence Drill: 5 minutes 20 revolutions higher then normal cadence, 5 minutes of normal cadence, 5 minutes of 20 revolutions lower then normal cadence. Try to do the cadence drills in the middle of the work out.

Sample Day 10
2:00:00
Group Ride or Steady weekday work out

Warm up zone 1/2 for 30 minutes. Then do 45 minutes at zone 3 to low zone 4 workout. It should feel easier then threshold work so you should be able to talk a little and feel like you could sustain the effort for the duration of a race. You should feel like you're working but not at race pace. Cool down.
If you're lucky enough to have access to group ride of some sort this would be a good day to take advantage of that as well. It won't be the same effort but it should be some good moderate intensity. It is also a good day to work on riding in a group. You save a lot of energy by drafting and the more comfortable you are doing it the more energy you will save on race day.

Todd Wells
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Wells Coached

My mission is to help guide our athletes to achieve their greatest potential and have fun doing it. We aim to combine an optimal balance of “real life” and training time so our athletes get the most out of each workout while maintaining balance in their everyday life.