Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan
This is a 4 week plan geared towards preparing athletes for the One Lap of Watopia TT during World Bicycle Relief (WBR) week. This plan features 3 workouts of 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 also work on being able to dig into the VO2 Max zone and still recover to maximize your TT result. Improving these aspects of your cycling base should hopefully result in a TT 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.
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. ——— MAIN SET: -8x (3 minutes @Tempo + 1 minute @Threshold, with 1 minute easy between). -Alternate between 60 RPM and 90+ RPM for each interval . ——— COOL DOWN: -10 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET: -3x10 minutes @SST Zone @90+ RPM. -Rest for 4 minutes between sets. ——— COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | 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
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -9 minutes gradually progressing from Active Recovery zone to Endurance zone. -2 minutes easy ------ MAIN SET 1: -3 x (3:30 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6). -4 minutes easy between sets. ------ COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET: -3x12 minutes @SST Zone @90+ RPM. -Rest for 4 minutes between sets. ——— COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | 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
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. ——— MAIN SET: -20 minutes @Endurance zone, then right into 20 minutes @Tempo zone. -Keep your cadence 90-100 RPM throughout the interval. ——— COOL DOWN: -5 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ------ MAIN SET: -4 x (5 mins @Threshold, 2 mins @VO2 Max, 2 mins recovery). -For the first 5 mins, keep the cadence comfortable, then ramp it up +10 RPM for the 2 mins portion! ------ COOL DOWN: -10 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | 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
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP: -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET: -Start with 2x 10 minutes @Sweet Spot Zone, 5 mins rest between. -Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM). ——— COOL DOWN: -10 minutes gradually reducing from Endurance zone to Active Recovery zone
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
-Mostly an EASY active opener spin. -Keep your cadence light and quick (95+ RPM ideally) to better facilitate flushing of your legs. -Perform 5x (20 seconds @VO2 @110+ RPM with 40 seconds rest between).