Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Storming of Thunder Ridge 27 & 45 Miles Thrive 10 Weeks

Browse More Plans

Storming of Thunder Ridge 27 & 45 Miles Thrive 10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Storming of Thunder Ridge- Survive 27 & 45 miles - SOTR (Storming of Thunder Ridge) - Lynchburg, VA - May.

This plan is for the beginner cyclist with 6-9 hours to train each week who wants to complete the 27 & 45 mile SOTR ride.

It is made to progressively work all the energy systems so that you'll be able to thrive the distance with endurance and get over the steep hills.

Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" the challenge!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

REST DAY - Compensation

Today is a rest day! Rest days are used to let our body recover and rebuild from training efforts; it is this "compensation" that builds improvement. Rest days are a great day for active recovery so take a walk, do some yoga or just get in a good 10 minute stretch.
Details
Tuesday

01:30:00
"A" workout

WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above.

MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2

MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 10 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 10 minute 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 results.

The average Heart Rate for the last 5minutes of the test is your "Threshold Heart Rate" used to set your zones. If you have a power meter, then take the average wattage of the 20 minute test and multiply by .90, to get your threshold power.

CD: Spin for 15 easy minutes to shake off the pain!
Details

20 Minute FTP (Functional Threshold Power) Test FTP 1 x 5 & FTP 1 x 20:05 (1:10:05)

01:10:0578 TSSStructured 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.
-------
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.
-------
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.
-------
CD: Spin for 15 easy minutes to shake off the pain!
Details
Wednesday

ENDURANCE Day (1:15) 10' WU/CD

01:15:0065 TSSStructured Workout
WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 minutes of easy pedaling.
Details
Thursday

ENDURANCE & SST 2 x 20/5 (1:30)

01:30:0096 TSSStructured Workout
WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 20 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between. Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)
Details

SST 2 x 20/5 (1:20)

01:20:0087 TSSStructured Workout
WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
---------
MS: SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 20-minute intervals in the "Sweet Spot" zone (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with 5 minutes of recovery between intervals.
Ride all other time in Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
-------
CD: 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).
Details
Friday

ACTIVE RECOVERY (:45)

00:45:0023 TSSStructured Workout
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.
Details
Saturday

Group Ride (2:00)

02:00:00105 TSSStructured Workout
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
-------
MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
-------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Sunday

ENDURANCE & TEMPO 1 x 30 (2:00) 10' WU/CD

02:00:00117 TSSStructured Workout
WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs
------
MS: Building Endurance today! Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minute effort at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool down.
------
CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .
Details

Friday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
11:01:00 03:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:01:00 03:30:00
Day Off
—— ——

Training Load By Week


Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$19.95 - Buy Now