Get Fit : Cycling Vacation

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

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 those long hours in the saddle, withstand those big hills, climb the long mountain passes and recover quicker for the next day's adventure. This 12 week training plan has you riding between 6-12 hours a week, doing specific drills, workouts and rides to prepare you physically and mentally. I, Hunter Allen, will be your coach along the way. I have coached many riders to prepare for week long , month long, and even year long trips! 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. Along with improving your overall fitness, the focus of the first three weeks is to really build up your aerobic capacity and get you ready to ride those long rides. The forth week is a rest week and it is critical for your body to prepare for the next block of training. Weeks 5, 6, and 7 are designed to keep you improving your aerobic capacity but also will push you a little further with tempo work, along with anaerobic capacity work as well as neuromuscular power work to prepare you for the hard efforts you will face during your weeklong trip. Push through all of those efforts and don’t give up! Week 8 will be another critical rest week, make sure you relax and take it easy! Your body has been through a lot and needs proper time to recover. In week nine you will see some tempo and bursts throughout the rides -keep going! Weeks 10 and 11 are easy weeks, in preparation for the big week. You’ll want to be pretty rested heading into your week. Week twelve will be your final week of prep. It will cause you to revisit your anaerobic capacity early on and then the rest of the week will be easier and in the endurance zone. You will be completely prepared for the weeklong trip ahead. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store I know you are going to really do awesome!!! Go for it! Hunter

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 6
2:30:00
Weekend Endurance Ride

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.
--------
MS: Endurance Ride. The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid Endurance miles will do that. Ride for two hours at Zone 2 Endurance (000w-000w). Focus on riding smooth and staying relaxed. Keep cadence in the 90-95rpm range.
--------
CD: 10-15 minutes of easy pedaling in Z1 (000w-000w).
--------
Estimated TSS per hour: 65 TSS

Sample Day 7
2:00:00
Sunday Endurance Ride

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.
--------
MS: Endurance Ride. Set the pace at Zone 2 Endurance (000w-000w) for 90 minutes today. Focus on riding smooth and staying relaxed. Keep Cadence in 85-95rpm range.
--------
CD: 10-15 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