Rasputitsa 12-week Plan

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Rasputitsa 12-week Plan

Author

Val Hopkins

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

3:30 hrs

Plan Specs

cycling intermediate power based tss based

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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 27 with a week of base work 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 speed skills into the more advanced abilities of threshold work, V02 fitness, muscular and anaerobic endurance. Weight workouts are included. 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: 09:57

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 - Maintenance

Choose any 6 of the exercises in the page in the link below. Do 6-12 reps, 2 sets, 1-2 min RI.

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.

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

1:17:00
93.1TSS
Anaerobic Endurance 7 x 90" Zone 5

WU
• 20 min Zone 1 building to Zone 2

Main Set
2 sets:
• 7 x 90 seconds Zone 5 - 90 seconds Zone 1
5 min RI

CD:
• 20 min Zone 1-2 easy riding

Sample Day 3

1:00:00
65.8TSS
Muscular Endurance 2 x 10 min Zone 4

WU
• 20 min Zone 1-2 with 3 x 1 min fast pedaling 110+ RPMs in the last 5 min

Main Set
• 2 x 10 min Zone 4, 2 min RI

CD:
• 10-20 min Zone 1 easy riding

Sample Day 4

1:30:00
57.5TSS
Recovery Ride with High Cadence Drills up to 1.5 hrs

WU
• 30 min Zone 1 building to Zone 2

Main Set
2 sets:
• 3 min Zone 2 at 104+ RPMs, 1 min 80 RPMs, 3 min Zone 2 at 104+ RPMs, 3 min RI

CD:
• finish the last 20 min of ride in Zones 1-2

Sample Day 6

2:00:00
75.8TSS
AeEnd: Recovery

Warm-up for 30 minutes in Zone 1.

For the next 60-75 min ride in Zone 2. Remember this is a recovery ride.

Finish the ride in Zone 1.

If riding indoors:
Shorten this to 90 min, same structure.

Sample Day 7

2:00:00
75.8TSS
AeEnd: Recovery

Gravel or road, cruise in Zones 1-2 while exploring new trails or roads. Bring along a friend to chat with if they are ready to take it easy today.

If riding indoors, shorten this to 90 min. Stay in Zones 1-2.

Sample Day 8

0:45:00
Strength Workout - Maintenance

Choose any 6 of the exercises in the page in the link below. Do 6-12 reps, 2 sets, 1-2 min RI.

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.

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/

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