Triple Bypass Ride 16 weeks, 12 hours a week to train

Average Weekly Training Hours 11:43
Training Load By Week
Average Weekly Training Hours 11:43
Training Load By Week

This training plan is designed for the recreational competitive cyclists to be on top form to ride the Triple Bypass event in Colorado. The Triple Bypass is a serious cycling venture https://triplebypass.org/Home.php With thousands of feet of elevation gain the ride being on roads between 9 and 11,000 feet, training for this event is not only crucial but will leave you with more breath to talk and be able to enjoy the amazing scenery. This is a 16 week training plan for the competitive recreational cyclist to be on peak form for the demanding route. This plan is based on 12 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This training plan is based on research and knowledge of the event. The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates. These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones. Please email Zallison@source-e.net with any questions.

Peaksware is not responsible for the plan's content and the user assumes all responsibility when using this plan.

Sample Day 1
1:00:00
Recovery Ride

With a hard weekend block we want a rest day to take it easy for the next training block. 60 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 2
2:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 3
1:00:00
Endurance, Tempo + cadence work

A higher cadence is more efficient and less fatiguing on your muscular system. We will want to see closer to 90RPM for a normal TT effort. This workout will help us get there. 
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Tempo intervals should be incorporated into today's training. After a 20-30 minute warm up at Endurance pace
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12 minutes 75-88% of threshold =Tempo increasing cadence every 3 minutes starting at 80RPM, 90RPM 100RPM, 105RPM
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Get in 2 intervals with AT LEAST 5 minutes of endurance pace in between.

Sample Day 4
1:00:00
Recovery Ride

With a hard weekend block we want a rest day to take it easy for the next training block. 60 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 5
2:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 6
2:00:00
Group ride or Endurance ride.

Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and don't plan a race ride for a steady endurance day.
Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike. 60-78% of threshold is the goal for today's ride pushing your endurance abilities. If you can expand the duration, today is a good day to do that.

Sample Day 7
2:30:00
Group ride or Endurance ride.

Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and don't plan a race ride for a steady endurance day.
Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike. 60-78% of threshold is the goal for today's ride pushing your endurance abilities. If you can expand the duration, today is a good day to do that.

Zack Allison
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Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

I also own a Training Center in Fort Collins where we offer power based indoor training classes, motor-pacing, a modest weight set up, and Lactate Threshold testing.