6 Weeks to Your 2-Day Charity Ride - Advanced

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 - Advanced

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 Advanced plan is for the rider who has 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 experienced rider who is at home riding in traffic and groups. Chances are you know all the best places to stop for food and water along your favorite routes and may even lead your own group rides.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:34

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

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 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)
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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 8

3:30:00
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 9

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 15

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 19

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!

Sample Day 22

2:30:00
EN: The Weekend Endurance Ride

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

6 Weeks to Your 2-Day Charity Ride - Advanced

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