Bike Packing Adventure Trip (Week Long) 12 Weeks

Average Weekly Training Hours 09:44
Training Load By Week
Average Weekly Training Hours 09:44
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Bike Packing Adventure Trip (Week Long) 12 Weeks is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9-14:05 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:30-7:30 hours to training on your weekends.

This plan is for the cyclist getting prepared to go on a weeklong bicycle trip. A week long ride with all your gear or a supported ride is not something to be taken lightly. This plan will improve your fitness, so you can ride long hours in the saddle, withstand those big hills, climb the long mountain passes and recover quicker for the next day's adventure.

If you are a beginner, intermediate or expert cyclist, you will want to do this plan to make sure your preparation is spot on for your bike adventure.

At the end of this plan you should be well prepared for the weeklong or longer trip ahead.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 2
1:30:00
ENDURANCE Ride Z2

WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the 60 minutes. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).
--------
Estimated TSS per hour: 65 TSS

Sample Day 3
1:30:00
ENDURANCE Ride with AC HILL JAMS Z2

WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute Fast Pedals to wake up legs.
-----
MS1: Today is an endurance ride with an extra punch! The first 45 minutes (or so) of this ride, we are “jamming the hills.” With each rise or hill (3-8 of them), do a 30-second to 2-minute “jam” in AC Zone 135% of FTP (000w target). Between “jams” ride the rest of the prescribed time in the ENDURANCE Zone (Z2 000w – 000w). Go for the hilltop win! Terrain: Rolling. Cadence: Vary cadence on the “jams,” with some at high cadence (100-115) and some at low cadence (65-80).
-----
CD: 15 minutes.
-------
Estimated TSS per hour: 65 TSS

Sample Day 5
1:30:00
ENDURANCE Ride Z2

WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the 60 minutes. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).
--------
Estimated TSS per hour: 65 TSS

Sample Day 9
1:30:00
ENDURANCE Ride Z2

WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the 60 minutes. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).
--------
Estimated TSS per hour: 65 TSS

Sample Day 10
1:30:00
ENDURANCE Ride with TEMPO Z2

WU: 10 minutes working into your ENDURANCE Zone (000w-000w). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs. ------- MS1: We’re building endurance today! Once warmed up, ride in your ENDURANCE zone Z2 (000w – 000w) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the first hour of the ride, complete one 30-minute TEMPO effort Z3 (000w-000w) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing ten minutes for cool-down. ------- CD: 5-15 minutes of easy pedaling in Z1 (000w-000w). -------- Estimated TSS per hour: 65 TSS

Sample Day 11
1:30:00
ENDURANCE Ride with AC HILL JAMS Z2

WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute Fast Pedals to wake up legs.
-----
MS1: Today is an endurance ride with an extra punch! The first 45 minutes (or so) of this ride, we are “jamming the hills.” With each rise or hill (3-8 of them), do a 30-second to 2-minute “jam” in AC Zone 135% of FTP (000w target). Between “jams” ride the rest of the prescribed time in the ENDURANCE Zone (Z2 000w – 000w). Go for the hilltop win! Terrain: Rolling. Cadence: Vary cadence on the “jams,” with some at high cadence (100-115) and some at low cadence (65-80).
-----
CD: 15 minutes.
-------
Estimated TSS per hour: 65 TSS

Sample Day 16
1:30:00
ENDURANCE Ride with TEMPO Z2

WU: 10 minutes working into your ENDURANCE Zone (000w-000w). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs. ------- MS1: We’re building endurance today! Once warmed up, ride in your ENDURANCE zone Z2 (000w – 000w) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the first hour of the ride, complete one 30-minute TEMPO effort Z3 (000w-000w) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing ten minutes for cool-down. ------- CD: 5-15 minutes of easy pedaling in Z1 (000w-000w). -------- Estimated TSS per hour: 65 TSS