New Workout Builder Format
12 WEEKS TO A DOUBLE CENTURY
ATHLETE LEVEL: Beginner
TYPE: Road Cyclist
HOURS: 12-20 hours per week
TARGET RESULTS: To have you prepared for your double century
ABOUT THE PLAN:
A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on! The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you’ll finish. If you don’t think you can do it you’ll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort! The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE “Exercises and Intervals” checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video
I know you are going to really do awesome!!! Go for it! Hunter
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3), just nice and steady. If you have to go over hills and your watts go higher, that’s o.k, but generally average between Endurance watts today.
CD:(COOL-DOWN) 10 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
WU: 15 minutes, just getting the muscles loosened up working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
MS: Let’s make this ride a very hilly one, or simulating hills, by riding into the wind.
Let’s shoot for 10 hills with watts at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7), they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over (although, that’s fine if want). Go up each at a fast pace and the legs should be burning at the top! Rest for 3-4 minutes between each and ride easy afterward at Endurance. Watch your cadence and try to keep it above 60rpm
CD: 15 minutes easy at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.