Storming Of Thunder Ridge 10 Week Plan - Thrive - 27 & 45 Miles

Peaks Power Challenge - Survive 27 & 45 miles - SOTR (Storming of Thunder Ridge) - Lynchburg, VA - May 21, 2017. This plan is for the beginner cyclist with 6-9 hours to train each week who wants to complete the 27 & 45 mile SOTR ride. It is made to progressively work all the energy systems so that you'll be able to thrive the distance with endurance and get over the steep hills. Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" the challenge!

 

Sample Workouts:

Workout #1: Other

Welcome to your first week of training for the SOTR (Storming of Thunder Ridge) Training Plan!You are going to love this plan! It's going to prepare you for the challenge of the hills, the mountains, the rough roads along with making sure you complete the event! You have a big task ahead to finish the 27 or 45 mile ride, but you can do it! This THRIVE plan is for both the rider doing the 27 or the 45 mile ride. Inside the plan, there are workouts labeled "A" which is for the 27 miler, or "B" for the 45 miler. If you don't see an "A" or "B" option, then just do the workout planned as it applies to either distance. It's a great goal something to shoot for along with just going out and enjoying the day! Let me introduce myself, I am Hunter Allen, the CEO/Founder of Peaks Coaching Group and proud sponsor of the SOTR. I'll be along with you in this adventure and I have put all of my years of coaching experience into this plan, so that you will achieve your goal! Week 1 is about getting on the bike and beginning to build some muscular adaptation to cycling and base endurance. As you progress through this plan you'll be challenged and it will not come easy, but when the day comes, you'll be more than prepared for SOTR. This training plan, if you follow it well, will bring you to a high level of fitness and also prepare you with some incredible muscular strength, muscular endurance and brutal VO2 max workouts all designed to make your ride the best yet! Hopefully you have been getting in some cross training and riding this winter as that will help with your Power Foundation, but if not that's o.k, as these first weeks will have you prepared for next block. Do your best in each workout and listen to your body, at the same time remember that you have to push yourself to higher and higher efforts in order for your body to adapt and become stronger. Let me know if you have any questions and issues! Please email info@peakscoachinggroup.com and I'll make sure you are set!

Workout #2: Bike

 

Workout #3: Other

IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones Follow this link for the video: http://youtu.be/nn4mVHpbBEM

Workout #4: Bike

Planned Time: 2:00:00

"B"workout WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above. MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2 MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results. The average Heart Rate for the last 5minutes of the test is your "Threshold Heart Rate" used to set your zones. If you have a power meter, then take the average wattage of the 20 minute test and multiply by .95, to get your threshold power. CD: Spin for 15 easy minutes to shake off the pain!

Workout #5: Bike

Planned Time: 1:30:00

"A" workout WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above. MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2 MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 10 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 10 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results. The average Heart Rate for the last 5minutes of the test is your "Threshold Heart Rate" used to set your zones. If you have a power meter, then take the average wattage of the 20 minute test and multiply by .90, to get your threshold power. CD: Spin for 15 easy minutes to shake off the pain!

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