12 Weeks to Blood, Sweat & Gears (7-10hrs/week)

Average Weekly Training Hours 07:58
Training Load By Week
Average Weekly Training Hours 07:58
Training Load By Week

Blood, Sweat and Gears is a challenging 100 mile loop through the Blue Ridge Mountains of North Carolina. With a total climbing elevation of 8,000 feet and the big climb up to the gap at Snake Mountain reaching an 18-20% grade near the top. This plan will not only prepare you for the long day in the saddle but also the strenuous climbs you'll tackle troughout this fun and challenging ride.

Sample Day 1
0:45:00
Cycling Field Test 2x10min 10minRBI

Sample Day 3
1:00:00
Threshold Intervals 4x8min 4minRBI

Sample Day 4
1:00:00
Threshold Intervals 4x8min 4minRBI

Sample Day 6
2:30:00
Endurance Ride 2.5hrs

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 7
2:00:00
Endurance Ride 2.0hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 10
1:00:00
Threshold Intervals 4x8min 4minRBI

Sample Day 11
1:00:00
Threshold Intervals 3x10min 5minRBI

Brady Irwin
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Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.