Ride On for World Bicycle Relief - The Long Haul

Plan overview

Weeks: 4

Duration: 6h 47m/week

Stress points: 371/week

Workouts: 15

Total duration: 27h 6m

Total stress points: 1484

Zone distribution

Z1: 6h 33m

Z2: 14h 17m

Z3: 4h 1m

Z4: 1h 46m

Z5: 6m

Z6: 24m

24%
53%
15%
7%
0%
1%

This is a 4 week plan geared towards athletes preparing for a 6 or 12 hour ride during the Ride On for World Bicycle Relief (WBR) Event on December 1st, 2018. This plan assumes the athlete is already at a high level of fitness and is more or less putting the final touch on their aerobic capacity. This plan features a final 3 week build with the 4th being a taper week to allow the legs to freshen up before the big day. 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.


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total duration: 7h 45m

Total stress points: 420

Average workout:

Duration 1h 56m

Stress points 105

Zone distribution

Z1: 1h 34m

Z2: 4h 19m

Z3: 1h 13m

Z4: 30m

Z5: -

Z6: 9m

20%
56%
16%
6%
0%
2%

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Workout overview

Duration: 2h

Stress points: 116

Zone distribution

Z1: 23m

Z2: 1h 7m

Z3: 2m

Z4: 20m

Z5: -

Z6: 9m

19%
56%
2%
17%
0%
7%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primer efforts.
-2 minutes easy.
------
MAIN SET:
-10 minutes @FTP
-15 minutes recovery @Zone 2
-20 mins @Tempo w/ bursts @Zone 5
-15 minutes recovery @Zone 2
-5x 1 minute @Zone 5, 1 minute rest
-15 minutes recovery @Zone 2
-10 minutes @FTP
------
COOL DOWN:
-5 minutes easy.

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Workout overview

Duration: 1h 15m

Stress points: 77

Zone distribution

Z1: 20m

Z2: 4m

Z3: 51m

Z4: -

Z5: -

Z6: -

27%
5%
68%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-15 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-Perform 4x12 minutes @SST zone @comfortable cadence.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

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Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 22m

Z2: 8m

Z3: 20m

Z4: 10m

Z5: -

Z6: -

37%
13%
33%
17%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
-10 minutes Z4 (90%) at 100-110 RPM, 5 minutes easy.
-10 minutes Z3 (85%) at 90-100 RPM, 5 minutes easy.
-10 minutes Z3 (80%) at 80-90 RPM.
———
COOL DOWN:
-5 minutes easy.

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Workout overview

Duration: 3h 30m

Stress points: 176

Zone distribution

Z1: 30m

Z2: 3h

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
0%

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 3 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

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Week 2

Workouts: 4

Total duration: 8h 27m

Total stress points: 466

Average workout:

Duration 2h 7m

Stress points 117

Zone distribution

Z1: 1h 49m

Z2: 5h 4m

Z3: 1h 5m

Z4: 16m

Z5: 2m

Z6: 12m

22%
60%
13%
3%
0%
2%

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Workout overview

Duration: 2h

Stress points: 118

Zone distribution

Z1: 50m

Z2: 44m

Z3: 2m

Z4: 16m

Z5: 2m

Z6: 8m

41%
36%
2%
13%
1%
6%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primer efforts.
-2 minutes easy
———
MAIN SET:
-4x12 minutes (4 minutes @Zone 4 @90-100 RPM, 8 minutes @Zone 3 @80-90 RPM)
-5 minutes easy @70-80 RPM.
-Then, 3x (5x30 seconds @Zone 6 + 30 seconds @Zone 2.
-5 mins rest between each sets.
———
COOL DOWN:
-7 minutes easy.

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Workout overview

Duration: 1h 27m

Stress points: 92

Zone distribution

Z1: 20m

Z2: 4m

Z3: 1h 3m

Z4: -

Z5: -

Z6: -

23%
5%
72%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-15 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-Perform 4x15 minutes @SST zone @85-95 RPM.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

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Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 10m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: 4m

17%
77%
0%
0%
0%
7%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-9 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET 1:
-2x (5 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6).
-3 minutes easy between sets.
------
COOL DOWN:
-2 minutes gradually reducing from Endurance zone to Active Recovery zone

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Workout overview

Duration: 4h

Stress points: 204

Zone distribution

Z1: 30m

Z2: 3h 30m

Z3: -

Z4: -

Z5: -

Z6: -

13%
88%
0%
0%
0%
0%

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 3.5 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

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Week 3

Workouts: 4

Total duration: 9h 24m

Total stress points: 544

Average workout:

Duration 2h 21m

Stress points 136

Zone distribution

Z1: 1h 52m

Z2: 4h 50m

Z3: 1h 39m

Z4: 1h

Z5: -

Z6: 3m

20%
51%
18%
11%
0%
0%

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Workout overview

Duration: 2h

Stress points: 141

Zone distribution

Z1: 44m

Z2: 8m

Z3: 16m

Z4: 50m

Z5: -

Z6: 3m

36%
7%
13%
42%
0%
2%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET 1:
-Sprints and sustains. We start off with 4x (15 seconds @200% FTP + 5 minutes steady @FTP). Each subsequent rep we lose a sprint, but we gain a minute @FTP :-)
------
MAIN SET 2:
-2x (4x (3 minutes @95% FTP + 2 minutes @85% FTP)).
------
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

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Workout overview

Duration: 1h 24m

Stress points: 91

Zone distribution

Z1: 17m

Z2: 4m

Z3: 1h 3m

Z4: -

Z5: -

Z6: -

20%
5%
75%
0%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-15 minutes gradually progressing from Zone 1 to Zone 3.
-2 minutes easy.
------
MAIN SET:
-Perform 3x20 minutes @SST zone @comfortable cadence.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

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Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 22m

Z2: 8m

Z3: 20m

Z4: 10m

Z5: -

Z6: -

37%
13%
33%
17%
0%
0%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
-10 minutes Z4 (90%) at 100-110 RPM, 5 minutes easy.
-10 minutes Z3 (85%) at 90-100 RPM, 5 minutes easy.
-10 minutes Z3 (80%) at 80-90 RPM.
———
COOL DOWN:
-5 minutes easy.

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Workout overview

Duration: 5h

Stress points: 261

Zone distribution

Z1: 30m

Z2: 4h 30m

Z3: -

Z4: -

Z5: -

Z6: -

10%
90%
0%
0%
0%
0%

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 4.5 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

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Week 4

Workouts: 3

Total duration: 1h 30m

Total stress points: 54

Average workout:

Duration 30m

Stress points 18

Zone distribution

Z1: 1h 17m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

86%
4%
4%
0%
4%
1%

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Workout overview

Duration: 30m

Stress points: 24

Zone distribution

Z1: 17m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

57%
13%
13%
0%
13%
3%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-16 minutes gradually progressing from Z1 (40%) to Z3 (80%).
------
MAIN SET:
-Leg Opener Set:
---3 minutes Z5 (105%), 2 minutes easy.
---1 minutes Z5 (115%), 2 minutes easy.
---2x (30 seconds Z6 (120%), 30 seconds easy.
------
COOL DOWN:
-2 minutes gradually reducing from 55% to 25%.

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