Tour of Colorado: Palmer Divide 10 Wk Plan - Survive 101 miles

Tour of Colorado: The Palmer Divide 101 mile Survive plan


If you are doing the 100 miler, and you want to make it to the finish line and live, then this is the plan for you. You know this is going to be a push for your endurance, your muscles, your back and your will power, but you are ready to make the commitment to survive the Palmer Divide 101! This plan is for the rider who has ridden a few 100 mile rides before, but nothing that has required climbing like this! Your normal long rides are in the 60-80 mile range and you can handle the endurance for those rides, but know you’ll need more for this one. This plan is made for an intermediate cyclist who wants to survive the 101 mile ride without feeling like they are going to “die” in the last hour! This rider has between 8-15 hours a week to train, can get out for 4+ 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: 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.
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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.
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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.
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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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