Rasputitsa 2020

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Rasputitsa 2020

Author

Val Hopkins

All plans by this Coach

Length

15 Weeks

Typical Week

1 Other, 5 Bike, 1 Day Off, 1 Strength

Longest Workout

3:30 hrs

Plan Specs

cycling intermediate multi day power based tss based strength base period

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Summary

Includes Structured Workouts

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This plan was designed to prepare cyclists for my favorite gravel grinder in New England, the Rasputitsa Spring Classic 40k. It targets riders 50 and under. The preparation begins on Monday, January 6 with four weeks of Base work. This is followed by two four-week Build periods, two Peak weeks, and one last race prep week before race day, April 18. Weekly hours range from 8-12 hrs. Every fourth week ends with 3-5 days of recovery.

The plan takes you through building the basic abilities of aerobic endurance, muscular force and speedskills into the more advanced abilities of threshold work, V02 fitness, muscular and anaerobic endurance. Weight workouts are included; please note the first month should be higher reps as listed in the January 6 workout if you haven't already done some weight work. Weekends include the option to do group rides or the specific training ride included.

Prior to this plan you should have at least four weeks of riding for a minimum of 6 hrs/week. You should also know your FTP because the plan heavily relies on power-based zones 1-7. Andy Coggan's Power Zones are listed in an attachment to Day #1.

You will need an active Training Peaks account to use this plan. You can sign up for free when you checkout.

As the 2017 and 2018 Ladies 40+ winner of Rasputitsa, I know exactly what needs to be done to have a successful race. I am available via email vlhopkins17@gmail.com for questions about the workouts and anything else that comes to mind to help get you to race day.

My background and results can be found at www.livpowercycling.com. I trained and raced with periodized power-based programs for several years after switching to cycling as a former member of the U.S. Speed Skating Team. I have trained with Olympic Team coaches, some of the best in the world.

Now, as a USA Cycling Level 2 coach, I can share my experience and knowledge with others so that you too can get your best possible result on race day.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:11

Val Hopkins

LivPowerCycling.com

I create personalized training plans for all types of cyclists, for those just getting into the sport by riding their first gravel grinder to seasoned elite riders who specialize in crits and road races. I recognize the differences between how women and men need to train, and how much age really does matter. My plans include strength training workouts that work with the progression of the riding intensity. I also offer indoor alternatives for when you just don't want to ride outside.

Sample Day 1

0:45:00
Strength Workout - MS

Choose any 5 of the exercises on the page in the link below. Do 4-6 reps, 3-4 sets, 3-4 min RI.

*If you have not been lifting weights for at least 4 weeks, do 12-15 reps, 2-3 sets, for the first 4 weeks of this program.

Do not go to failure; get yourself to an 8 on a scale of 1-10 on the Ratings of Perceived Exertion where 10 is going to failure, 1 is how you feel on the first rep.

Exercises may vary by week to keep things fresh.

Also do 10 min core exercises, such as planks, side-planks, marches, kettle-bell sit-ups.

Total workout time should not exceed 45 min.

https://www.bicycling.com/training/g20009211/the-best-ever-leg-workout-for-cyclists/

Sample Day 2

0:59:00
50.2TSS
Anaerobic Endurance 7 x 30" Zone 5

WU
• 20 min Zone 1 building to Zone 2, add 2 x 15 seconds out of the saddle hard efforts at minutes 15 and 17.

Main Set
2 sets:
• 7 x 30 seconds Zone 5, 30 seconds Zone 1,
5 min RI

CD:
• 20 min Zone 1-2 easy riding

Sample Day 3

1:30:00
64.2TSS
Recovery Ride with High Cadence Drills up to 1.5 hrs

WU
• 30 min Zone 1 building to Zone 2

Main Set
Repeat for 10 minutes, stay in Zone 2:
• 1 min at 104+ RPMs, 1 min at 80 RPMs

Rest for 5 min, repeat one more time.


CD:
• Finish the ride in Zones 1 - 2

Sample Day 4

1:12:00
75.7TSS
Muscular Endurance 4 x 6 min Zone 4

WU
• 20 min Zone 1-2 with 3 x 1 min fast pedaling 110+ RPMs in the last 6 min

Main Set
• 4 x 6 min Zone 4, 2 min RI

CD:
• 10-20 min Zone 1 easy riding

Sample Day 5

1:30:00
58.7TSS
Recovery Spin

Warm-up in Zone 1 for 20 min, do 60 min in Zone 2, cool-down 10 min in Zone 1. Stay on a flat course.

Sample Day 6

3:00:00
154.7TSS
AeEnd with 1 set Stomps, 40 min Zone 3

Warm-up for 30 minutes in Zone 2.

Shift into a high gear such as 53 x 14 and slow down to almost a stop. Quickly accelerate with 6-8 pedal strokes (each leg counts as 1). The first few strokes will be around 50 RPM's, but this will increase by the last stroke. Stay seated.

For the next 40 minutes, ride in Zone 3.

Finish the ride in Zone 2.

If too wet/cold to ride outside:
Make this ride 90 min by shortening the WU to 20 min and shortening the CD so that you are finished after 90 min.

Sample Day 7

2:00:00
79.4TSS
AeEnd 2 hrs, Gravel or Road

Ride steady in Zones 1-2 for 2 hours, gravel or road. Explore new trails, bring a friend, stay below Zone 3.

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