This is a 4 week plan geared towards preparing athletes for the Alpe du Zwift TT during World Bicycle Relief (WBR) week. This plan features 3 workouts 60 minutes in duration during the week, with 1 longer endurance based workout over the weekend. The workouts during the week will prepare you to stay close to your anaerobic threshold, but with the caveat of also improving your ability to turn a gear at a lower cadence. Improving these aspects of your cycling should hopefully result in an Alpe du Zwift PR for you! Ride On!
SAVE THE DATE FOR THE 4TH ANNUAL RIDE ON FOR WORLD BICYCLE RELIEF FROM November 26th to December 1st, 2018:
- Join the world’s largest cycling community for a week-long series of events on the virtual shores of Watopia
- This virtual event requires appropriate cycling equipment and access to Zwift
- You will have the opportunity to participate in a variety of events, be eligible for special prizes and ride with others from around the world.
For the 4th Annual Ride On for WBR, you will join the world's largest cycling community to help change lives through The Power of Bicycles. You will take turns leading the virtual pack to raise awareness for World Bicycle Relief and help mobilize students to reach their education. Set your goal and join the community that has helped raise over $400,000 since 2015.
World Bicycle Relief is an international, non-profit that mobilizes individuals through The Power of Bicycles. They focus on education, healthcare, and economic development in rural parts of Africa. As of October 2018, World Bicycle Relief has distributed more than 420,000 bicycles and trained more than 1,200 bicycle mechanics in the developing world. Within their largest program, the Bicycles For Educational Empowerment program, nearly 70 percent of the student bicycles are designated for girl students.
To register to fundraise, or donate, please follow this link: https://give.worldbicyclerelief.org/campaign/2018-ride-on-for-wbr-p-b-zwift/c206205.
Also join the Ride On for World Bicycle Relief Facebook group.
Weeks: 4
Duration: 4h 30m/week
Stress points: 260/week
Workouts: 15
Total duration: 18h
Total stress points: 1041
Z1: 4h 2m
Z2: 7h 25m
Z3: 3h 28m
Z4: 2h 52m
Z5: 4m
Z6: 9m
Select a week or scroll down to view all workouts.
Workouts: 4
Total duration: 4h 30m
Total stress points: 247
Average workout:
Duration 1h 8m
Stress points 62
Z1: 1h 16m
Z2: 1h 58m
Z3: 47m
Z4: 25m
Z5: 2m
Z6: 4m
Duration: 1h
Stress points: 59
Z1: 10m
Z2: 33m
Z3: 13m
Z4: -
Z5: 1m
Z6: 4m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 2.
-2 minutes easy
------
MAIN SET:
-6x (2:10 minutes @Zone 3 (80%) + 20 seconds @Zone 6 (125%).
-6x (2:05 minutes @Zone 3 (75%) + 20 seconds @Zone 6 (120%).
-6x (2 minutes @Zone 3 (70%) + 20 seconds @Zone 6 (115%).
------
COOL DOWN:
-3 minutes easy.
Duration: 1h
Stress points: 59
Z1: 6m
Z2: 20m
Z3: 34m
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Zone 3, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Zone 2 for 4 minutes between efforts.
------
COOL DOWN:
-Last Zone 2 effort.
Duration: 1h
Stress points: 58
Z1: 30m
Z2: 5m
Z3: -
Z4: 25m
Z5: 1m
Z6: 1m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-4x (6 minutes @SST Zone @75 RPM).
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 easy.
Duration: 1h 30m
Stress points: 71
Z1: 30m
Z2: 1h
Z3: -
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 1 hour @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone
Workouts: 4
Total duration: 5h
Total stress points: 291
Average workout:
Duration 1h 15m
Stress points 73
Z1: 1h 8m
Z2: 2h 8m
Z3: 53m
Z4: 51m
Z5: 1m
Z6: 1m
Duration: 1h
Stress points: 70
Z1: 8m
Z2: 13m
Z3: 19m
Z4: 20m
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM-UP:
-13 minutes warm up, progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-4x (5 minutes @Zone 4 (93%), 4 minutes @Zone 3 (88%), 2 minutes @Zone 2 (75%).
------
COOL-DOWN:
-2 minutes easy
Duration: 1h
Stress points: 59
Z1: 6m
Z2: 20m
Z3: 34m
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Zone 3, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Zone 2 for 4 minutes between efforts.
------
COOL DOWN:
-Last Zone 2 effort.
Duration: 1h
Stress points: 63
Z1: 24m
Z2: 5m
Z3: -
Z4: 31m
Z5: 1m
Z6: 1m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x (10 minutes @SST Zone @75 RPM).
-Rest for 4 minutes between sets @comfortable cadence.
———
COOL DOWN:
-3 minutes easy.
Duration: 2h
Stress points: 99
Z1: 30m
Z2: 1h 30m
Z3: -
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 1.5 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone
Workouts: 4
Total duration: 5h 30m
Total stress points: 308
Average workout:
Duration 1h 23m
Stress points 77
Z1: 1h 8m
Z2: 2h 50m
Z3: 51m
Z4: 37m
Z5: 2m
Z6: 4m
Duration: 1h
Stress points: 59
Z1: 10m
Z2: 33m
Z3: 13m
Z4: -
Z5: 1m
Z6: 4m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 2.
-2 minutes easy
------
MAIN SET:
-6x (2:10 minutes @Zone 3 (80%) + 20 seconds @Zone 6 (125%).
-6x (2:05 minutes @Zone 3 (75%) + 20 seconds @Zone 6 (120%).
-6x (2 minutes @Zone 3 (70%) + 20 seconds @Zone 6 (115%).
------
COOL DOWN:
-3 minutes easy.
Duration: 1h
Stress points: 55
Z1: 9m
Z2: 13m
Z3: 38m
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
———
MAIN SET:
-Perform 4x9 minutes @40-60 RPM @Zone 3 with 5 minutes @Zone 2 between.
-1st 9 minutes - All seated.
-2nd 9 minutes - 2 minutes seated, 1 minute standing
-3rd 9 minutes - Alternate between 1:30 sitting, 1:30 standing.
-4th 9 minutes - 1 minute seated, 2 minutes standing.
———
COOL DOWN:
-3 minutes easy.
Duration: 1h
Stress points: 67
Z1: 19m
Z2: 4m
Z3: -
Z4: 37m
Z5: 1m
Z6: 1m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-7 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x (12 minutes @SST Zone @75 RPM).
-Rest for 3 minutes between sets.
———
COOL DOWN:
-3 minutes easy
Duration: 2h 30m
Stress points: 127
Z1: 30m
Z2: 2h
Z3: -
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 2 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone
Workouts: 3
Total duration: 3h
Total stress points: 195
Average workout:
Duration 1h
Stress points 65
Z1: 32m
Z2: 30m
Z3: 57m
Z4: 1h 1m
Z5: 1m
Z6: 1m
Duration: 1h
Stress points: 70
Z1: 8m
Z2: 13m
Z3: 19m
Z4: 20m
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM-UP:
-13 minutes warm up, progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-4x (5 minutes @Zone 4 (93%), 4 minutes @Zone 3 (88%), 2 minutes @Zone 2 (75%).
------
COOL-DOWN:
-2 minutes easy
Duration: 1h
Stress points: 55
Z1: 9m
Z2: 13m
Z3: 38m
Z4: -
Z5: -
Z6: -
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-Perform 4x9 minutes @40-60 RPM @Tempo Zone with 5 minutes @Endurance Zone between.
-1st 9 minutes - All seated.
-2nd 9 minutes - 2 minutes seated, 1 minute standing
-3rd 9 minutes - Alternate between 1:30 sitting, 1:30 standing.
-4th 9 minutes - 1 minute seated, 2 minutes standing.
———
COOL DOWN:
-3 minutes easy.
Duration: 1h
Stress points: 70
Z1: 15m
Z2: 4m
Z3: -
Z4: 41m
Z5: 1m
Z6: 1m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-2x (20 minutes @SST Zone @75 RPM).
-Rest for 3 minutes between sets.
———
COOL DOWN:
-2 minutes easy.