Tour of Colorado:Fountain-Roubaix 8 Week Plan - Survive 40 miles

Tour of Colorado: Fountain-Roubaix 40 mile Survive plan

This plan is for the rider that has not ridden in a gravel ride before and also normally rides around 15-25 miles as their long ride. This plan is made for a beginning cyclist that wants to challenge themselves with the 40 mile ride and needs a simple and effective training plan that helps them survive and finish the ride. This rider has between 4-7 hours a week to train, can get out for 2+ hours on one of the weekend days and is excited to improve with some focused workouts. This plan is written in wattage, heart rate and RPE (Rate of Perceived Exertion), so any level of cyclist technophobe can use it. If you are using a power meter or smart trainer, this plan DOES include structured workouts that you can download daily from TrainingPeaks. Written by famed cycling coach, Hunter Allen, these plans are developed and designed using Hunter’s latest workouts that he uses with his personal coaching clients. 

Sample Workout:


WU: Warm up for 20 minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
MS2 – 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 minutes 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 the results.
CD: Spin for 15 easy minutes to shake off the pain!


Accessing Your Taining Plan

Upon completing the your purchase here, you will receive a link to a PDF that will instruct you how to access your plan on Training Peaks. 


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