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6 Weeks to Your 2-Day Charity Ride - Basic

Author

Nadia Sullivan

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No Ratings

Length

7 Weeks

Plan Specs

cycling road cycling beginner masters multi day hr based

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Plan Description

6 Weeks to Your 2-Day Charity Ride - Basic

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 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 2-4 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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:58 hrs 4:00 hrs
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Workouts Per Week Weekly Average Longest Workout
7:58 hrs 4:00 hrs
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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

Sample Day 1

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 2

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 16

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 17

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 23

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
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If your Charity Ride includes a 100 mile day, increase today's ride to 5 hours.

Sample Day 26

0:45:00
30TSS
Active Recovery

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 27

1:20:00
68.5TSS
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!

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