16 Week Basid Blood Sweat and Gears 100 Mile Training Plan - Survive

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:15

This plan is designed for the motivated recreational rider looking to finish the Blood, Sweat, and Gears 100 mile ride in Valle Crucis, NC. The plan assumes you train using either a heart rate monitor or power meter and that you are currently riding a minimum of 7 hours per week. The plan averages 5 rides per week and peaks at 12 hours.

For Athletes with smart trainers, you'll find course files that can be downloaded to your smart trainer software, as well as structured FTP % workouts that mimic the demands of the course. If you live locally, you'll even find recommended routes that you can use to ride portions of the course as part of your training.

BSG is a LONG Aerobic Endurance Event. Our Primary goal is to make sure that you are aerobically efficient enough to ride 5+ hours.

You will see a TON of solid high endurance work, plus lots of Lower RPM work to develop the muscular endurance needed to tackle a long climbing ride.

For more information or questions about the plan email sarah@beteracoaching.com - www.beteracoaching.com

Sample Day 1
1:07:00
59TSS
ENDURANCE Ride w lite climbing intervals

WU: 10-15 minutes adding 3 x 1 minute fast pedals to wake up legs.

Main Set:
Ride the rest of your ride in steady Endurance (Zone 3)
During this ride include 3 x 9 minutes @ 65-75 rpm in tempo zone.
---------
CD: 5-15 minutes of easy pedaling in Z1

Sample Day 3
1:00:00
ACTIVE RECOVERY - Easy Spin Z1

MS: Today is an Active Recovery day targeting ONLY Zone 1. Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
2:05:00
113TSS
Tempo Intervals 2 x 20

WU: 10-15 minutes adding 3 x 1-minute fast pedals to wake up legs.

MS1: 2x20 min Tempo Intervals.
Complete 2 x 20-minute intervals at Tempo (Z3) 5 minutes of rest after each

(these should be a notch easier then your big 20 min effort last week)

Ride all other times at ENDURANCE Z2 pace.

Cadence: Self-selected. Terrain: Flat to low grade climbing.

CD: 10-15 minutes of easy spinning in ACTIVE RECOVERY Z1

Sample Day 6
2:00:00
Basic Ride 1

Keep cadence high, at 85 - 95 rpm. Power should not exceed Zone 2 today.

It's OK if power hits tempo on the occasional hill, but keep the ride focused on building endurance. Cool down with easy pedaling.

Sample Day 9
1:00:00
ACTIVE RECOVERY - Easy Spin Z1

MS: Today is an Active Recovery day targeting ONLY Zone 1

Sample Day 12
2:05:00
124.3TSS
3x15 Steady State Intervals

WU: 10-15 minutes with 3 x 1-minute fast pedals to wake up legs.

Main Set: Sweet Spot Intervals.

Complete 3 x 15-minute Sweet Spot Intervals

85-95% of FTP

Goal best sustainable effort you can hold for all three.

5 minutes of rest after each

Ride all other times at ENDURANCE Z2 pace.

CD: 10-15 minutes of easy spinning in ACTIVE RECOVERY Z1 .

Sample Day 13
2:00:00
Progressive Endurance 2 hours

WU: 15 minutes getting the legs ready.
1st 30 mins – ride easy - low zone 2 activley trying to holding back and checking yourself on every hill.

2nd 30 mins – ride steady, not pushing but not actively riding slow.

3rd 30 mins – ride tempo so a solid steady pace having to focus to maintaint hte work.

FInal 10 mins - crush it, just go hard with whatever is left in the thank

Don't stress too much about your specific power or heart rate numbers. Focus instead on the spirit of the workout. First hour should feel easy like you're holding back. Next hour should feel like your happy place, riding along not going slow, not pushing hard. 3rd block shoudl feel like you're having to focus to do the work and the final 10 mins should be hard.



CD: 10- 15 mins before you get off your bike

Sarah Matchett
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Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes