Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan

Plan overview

Weeks: 4

Duration: 4h 30m/week

Stress points: 235/week

Workouts: 16

Total duration: 18h

Total stress points: 938

Zone distribution

Z1: 6h 1m

Z2: 6h 37m

Z3: 1h 56m

Z4: 2h 43m

Z5: 30m

Z6: 14m

33%
37%
11%
15%
3%
1%

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.

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: 4h 30m

Total stress points: 217

Average workout:

Duration 1h 8m

Stress points 54

Zone distribution

Z1: 1h 37m

Z2: 1h 31m

Z3: 37m

Z4: 44m

Z5: 1m

Z6: 1m

36%
34%
14%
16%
0%
0%

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Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 26m

Z2: 16m

Z3: 13m

Z4: 5m

Z5: -

Z6: -

43%
27%
22%
8%
0%
0%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
- 8 minutes @ Z3 (75%) at 95-105 RPM
- 7 minutes @Z3 (80%) at 90-95 RPM
- 6 minutes @Z34(85%) at 85-90 RPM
- 5 minutes @Z3 (90%) at 85-90 RPM

———
COOL DOWN:
-3 minutes easy.

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Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 18m

Z2: 10m

Z3: 24m

Z4: 8m

Z5: -

Z6: -

30%
17%
40%
13%
0%
0%

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

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Workout overview

Duration: 1h

Stress points: 56

Zone distribution

Z1: 24m

Z2: 5m

Z3: -

Z4: 31m

Z5: 1m

Z6: 1m

39%
8%
0%
51%
1%
1%

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

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Workout overview

Duration: 1h 30m

Stress points: 64

Zone distribution

Z1: 30m

Z2: 1h

Z3: -

Z4: -

Z5: -

Z6: -

33%
67%
0%
0%
0%
0%

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

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Week 2

Workouts: 4

Total duration: 5h

Total stress points: 261

Average workout:

Duration 1h 15m

Stress points 65

Zone distribution

Z1: 1h 38m

Z2: 2h 17m

Z3: -

Z4: 49m

Z5: 15m

Z6: 3m

33%
46%
0%
16%
5%
1%

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Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 18m

Z2: 38m

Z3: -

Z4: 2m

Z5: 2m

Z6: 2m

30%
63%
0%
3%
3%
3%

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

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Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 32m

Z2: 5m

Z3: -

Z4: 11m

Z5: 13m

Z6: 1m

53%
8%
0%
18%
21%
1%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-3x (2 minutes Z5 (115%), with 3 minutes easy between.
-10 minutes Z4 (90%).
-Then repeat, 3x (2 minutes Z5 (115%), with 3 minutes easy between.
———
COOL DOWN:
-5 minutes Z1.

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Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 19m

Z2: 4m

Z3: -

Z4: 37m

Z5: 1m

Z6: 1m

31%
7%
0%
61%
1%
1%

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

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Workout overview

Duration: 2h

Stress points: 92

Zone distribution

Z1: 30m

Z2: 1h 30m

Z3: -

Z4: -

Z5: -

Z6: -

25%
75%
0%
0%
0%
0%

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

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Week 3

Workouts: 4

Total duration: 5h

Total stress points: 276

Average workout:

Duration 1h 15m

Stress points 69

Zone distribution

Z1: 1h 21m

Z2: 2h 6m

Z3: 28m

Z4: 53m

Z5: 8m

Z6: 5m

27%
42%
9%
18%
3%
2%

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 18m

Z2: 5m

Z3: 3m

Z4: 31m

Z5: -

Z6: 3m

30%
8%
5%
52%
0%
5%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-13 minutes gradually progressing from Z1 to Z3.
- 2 minutes easy.
———
MAIN SET:
---Interval #1 30 sec @Z6 + 9:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 10:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 12:00 @ Z4 +30 sec @Z5
-Rest for 3 minutes between intervals.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

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Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 12m

Z2: 25m

Z3: 23m

Z4: -

Z5: -

Z6: -

20%
42%
38%
0%
0%
0%

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

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Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 21m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 8m

Z6: 2m

34%
10%
3%
37%
13%
3%

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

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Workout overview

Duration: 2h

Stress points: 92

Zone distribution

Z1: 30m

Z2: 1h 30m

Z3: -

Z4: -

Z5: -

Z6: -

25%
75%
0%
0%
0%
0%

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

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Week 4

Workouts: 4

Total duration: 3h 30m

Total stress points: 184

Average workout:

Duration 53m

Stress points 46

Zone distribution

Z1: 1h 25m

Z2: 43m

Z3: 51m

Z4: 18m

Z5: 7m

Z6: 6m

40%
20%
24%
9%
3%
3%

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Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 12m

Z2: 13m

Z3: 27m

Z4: 5m

Z5: 2m

Z6: 2m

19%
22%
45%
8%
4%
3%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-8 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
———
MAIN SET:
-Set 1 - 3 x 3 minutes Z4 + 30 Sec @ 125% FTP
-Set 2 - 3 x 2:45 minutes Z4 + 45 Sec @ 110% FTP
-Set 1 - 3 x 2:30 minutes Z4 + 60 Sec @ 100% FTP

-Rest for 4 minutes between sets
———
COOL DOWN:
-3:30 minutes gradually reducing from Endurance zone to Active Recovery zone

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Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 22m

Z2: 24m

Z3: 2m

Z4: 11m

Z5: -

Z6: 2m

36%
40%
3%
18%
0%
3%

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:
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

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Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 24m

Z2: 6m

Z3: 22m

Z4: 2m

Z5: 5m

Z6: 2m

39%
10%
37%
3%
8%
3%

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

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Workout overview

Duration: 30m

Stress points: 13

Zone distribution

Z1: 28m

Z2: -

Z3: -

Z4: -

Z5: -

Z6: 2m

94%
0%
0%
0%
0%
6%

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).

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