Endurance-Event Base Plan

Average Weekly Training Hours 10:21
Training Load By Week
Average Weekly Training Hours 10:21
Training Load By Week

This plan is intended to precede any of the event-specific plans. Repeat this plan until you start your event-specific plan.

Bike choice can be customized to your event: primarily ride MTB if you are preparing for Leadville and a gravel bike if preparing for DK200 or STMBT GRVL.

This plan will develop a strong foundation upon which you can build to your event. During this 5-week block, training sessions will target the full range of of the duration-intensity curve. Even though your event will primarily call upon the aerobic system, most events include some periods of higher intensity and the ability to tolerate repeated hard efforts.

Sample Day 5
1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 12
1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 14
4:00:00
195TSS
Progressive Long Day

This is a long aerobic day. The pace for this ride should be squarely in your Zone 2 and may be similar to you race pace for exceptionally long events.

Each week extend the ride length. You don't need to get to race duration, especially for very long events like DK200.

As you repeat this block before your specific event plan starts, focus on increasing pace for the specified durations (rather than continuing to extend the workout).

Doing this in a group can help pass the time and may help to tolerate variable pace. Just be careful that sitting in the group isn't TOO easy.

Focus on your nutrition on these rides and dial in your food selections and eating frequency to keep your energy level high through the whole session.

Sample Day 19
1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 21
4:30:00
220TSS
Progressive Long Day

This is a long aerobic day. The pace for this ride should be squarely in your Zone 2 and may be similar to you race pace for exceptionally long events.

Each week extend the ride length. You don't need to get to race duration, especially for very long events like DK200.

As you repeat this block before your specific event plan starts, focus on increasing pace for the specified durations (rather than continuing to extend the workout).

Doing this in a group can help pass the time and may help to tolerate variable pace. Just be careful that sitting in the group isn't TOO easy.

Focus on your nutrition on these rides and dial in your food selections and eating frequency to keep your energy level high through the whole session.

Sample Day 26
1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 28
5:00:00
245TSS
Progressive Long Day

This is a long aerobic day. The pace for this ride should be squarely in your Zone 2 and may be similar to you race pace for exceptionally long events.

Each week extend the ride length. You don't need to get to race duration, especially for very long events like DK200.

As you repeat this block before your specific event plan starts, focus on increasing pace for the specified durations (rather than continuing to extend the workout).

Doing this in a group can help pass the time and may help to tolerate variable pace. Just be careful that sitting in the group isn't TOO easy.

Focus on your nutrition on these rides and dial in your food selections and eating frequency to keep your energy level high through the whole session.

Jeff Winkler
|
Winkler Cycling

Over the past 25 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.