Tour of Colorado: The Palmer Divide 8 Wk Plan - Thrive 64 miles

Tour of Colorado: The Palmer Divide 64 mile Thrive plan

This plan is for the rider who has ridden up some big mountain passes before, can handle them and is ready to crush this ride. This rider normally rides around 50-60 miles as their long ride needs some help in improving their endurance and overall fitness and is made for an intermediate cyclist who wants to crush the 64 mile ride and needs a simple and effective training plan that helps them ride hard and finish strong with bragging rights at the finish line. This rider has between 7-10 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 of Peaks Coaching Group, these plans were developed and designed using Hunter’s latest workouts, the same workouts he uses with his personal coaching clients.

Sample Workout:

 

WU: 10 Minutes of easy spinning and riding into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! - You will learn to love these. Do 4 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
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CD: 15 Minutes of easy spinning


 

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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