This is an 8-week training plan designed to prepare a cyclist for a 100+-mile event with a significant amount of climbing. The plan is for riders who already have built some base and can ride for two to three hours at a sustained effort.
**Key to Abbreviations:**
* **Z1:** Active Recovery (Below 55% of FTP)
* **Z2:** Endurance (56-75% of FTP)
* **Z3:** Tempo (76-90% of FTP)
* **Z4:** Lactate Threshold (91-105% of FTP)
* **Z5:** VO2 Max (106-120% of FTP)
* **SS:** Sweet Spot (88-94% of FTP)
* **Cad:** Cadence (rpm)
* **FTP:** Functional Threshold Power
**Important Notes:**
Listen to the Body:** This is a guideline. Adjust based on fatigue and recovery. If a session feels too hard, back off. If you feel great, you can sometimes add a little extra, but don't overdo it.
Nutrition and Hydration:** Practice race-day nutrition and hydration strategies during your long rides.
Pacing:** For the 200-mile event, the majority of the time will be spent in Z2 and Z3. Focus on building comfort and efficiency in these zones.Climbing Focus:** Incorporate consistent climbing efforts, especially in the build weeks.
Warm-up:** Begin each ride with 10-15 minutes of easy spinning (Z1-Z2) and some optional dynamic stretches.
Cool-down:** End each ride with 10-15 minutes of easy spinning (Z1) and static stretches.
ITCA certified triathlon coach and Army Master Fitness Trainer specializing in running, triathlon, cycling, and conditioning. Co-owner of the Endurance Lab, providing group coaching services to cyclists and triathletes of all levels and abilities. https://www.teamodz.com