6 Weeks to Your 2-Day Charity Ride - Intermediate

Author

Nadia Sullivan

All plans by this Coach

Length

7 Weeks

Typical Week

5 Bike, 2 Other, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters multi day hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 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 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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:57

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

Back to Plan Details

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 9

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

Sample Day 30

2:30:00
EN: The Weekend Endurance Ride

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

Sample Day 36

0:50:00
51.1TSS
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.

6 Weeks to Your 2-Day Charity Ride - Intermediate

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