HHH Pace Group Training Plan

Average Weekly Training Hours 07:46
Training Load By Week
Average Weekly Training Hours 07:46
Training Load By Week

This is a plan to prepare you to ride 100 miles in under 5 hours with the Official Pace Group at Hotter'N Hell. This 12-week program will help you prepare to take on the heat and headwinds of the HHH with the Pace Group. Plan is based on 5 days of riding per week, with 2 off days. Duration is based on time instead of miles, and intensity is given as both RPE and HR/Pwr Zones. Weekly training time starts at 7.5 hours and increases to 9.5, with the weekly long ride increasing from 3 to 4.5 hours. Steen Rose is the owner and head coach of Athletes On Track, multiple time State Road Racing Champion, and the leader of the Hotter'N Hell Hundred Official Pace Group.

Sample Day 1
0:19:59
Stretching/Yoga

Stretching or yoga and foam-rolling. Focus on any tight or trouble spots. For cyclists these usually include quads, hamstrings, hip flexors, and low back.

Sample Day 2
1:00:00
Ride

60' of moderate intensity - Zone 2 or RPE 5

Sample Day 3
1:30:00
Tempo Ride

Zone 3 or RPE 8

Sample Day 4
0:30:00
Easy Ride

30' easy. Zone 1 or RPE of <5.

Sample Day 4
0:19:59
Strength & Conditioning

Warm up with 5-10' of light aerobic activity (rowing, treadmill, elliptical)
Core, including sit ups, back extensions, and planks.
Upper Body, including a push (push up, bench press) and a pull (rowing).
Lower Body, including a push (leg press, squat) and a pull (hamstring)
+ Any exercises to address personal weaknesses
Finish with 5-10' of light aerobic activity or an easy recovery ride.

Sample Day 5
0:19:59
Stretching/Yoga

Stretching or yoga and foam-rolling. Focus on any tight or trouble spots. For cyclists these usually include quads, hamstrings, hip flexors, and low back.

Sample Day 6
3:00:00
Endurance Ride

Zone 2 or RPE 6-7