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Double Century 12 Weeks Thrive

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Double Century 12 Weeks Thrive

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

12 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


YOUR SHORTCUT TO FAST Peaks Coaching Group

Double Century 12 Weeks Thrive is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 15:25-22 hours per week (excluding Rest Weeks). You will need to be able to devote between 3-12:45 hours to training on your weekends.

A double century, or 200 mile ride, is a huge goal that many cyclists don’t even attempt let alone successfully complete! If you’ve ridden a couple of centuries and are comfortable with them, then you may be ready to tackle a double century. Doing a double requires meticulous preparation and loads of endurance training miles.

Study the route, ride reports, and support information from the ride organizer. Use your training rides to get your hydration and nutrition dialed in, which can make or break your ride. Also take a hard look at the clothing you plan to take with you or wear.

This plan will prepare you physically for ride, but you will have to have the mental toughness to push through when you reach the 150 or 175 mile mark!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
• All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
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• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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How it Works

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Training Plan Sample Week

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

ENDURANCE Ride Intro (1:15)

Bike01:15:0062 TSSStructured Workout
WU (WARM-UP: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3).
Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS (MAIN-SET): 45 minutes of riding with watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3), just nice and steady. If you have to go over hills and your watts go higher, that's o.k., but generally average between Endurance watts today.
------
CD COOL-DOWN): 15 minutes just easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)
Details
Tuesday

ENDURANCE Ride Intro (1:30)

Bike01:30:0078 TSSStructured Workout
WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3), just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between Endurance watts today.
------
CD:(COOL-DOWN) 10 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details
Wednesday

AC Hill Climbs 10 x 2 (1:26)

Bike01:26:00123 TSSStructured Workout
AM WORKOUT

WU: 15 minutes, just getting the muscles loosened up working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind.

Let's shoot for 10 hills with watts at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7), they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over (although, that's fine if want). Go up each at a fast pace and the legs should be burning at the top! Rest for 3-4 minutes between each and ride easy afterward at Endurance. Watch your cadence and try to keep it above 60rpm
------
CD: 15 minutes easy at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details
Thursday

FTP to VO2 1 x 5 & ENDURANCE with Big Gear Efforts 12 x :20 (1:43:20)

Bike01:43:20100 TSSStructured Workout
AM WORKOUT

WU: 15 minutes of pedaling at 90-100rpm. Keep watts at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

MS: Get those legs ready for some work, do (1) 5 minute effort at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5), pushing to VO2 (Power Z5, HR Z5, RPE 6-7) in the last 30 seconds. Recover for 5 minutes with easy pedaling at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

Every 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds. Push this big gear. Staying seated the entire effort, try to jump hard into it and try to get it going as fast as you can in 20 seconds. Don't worry about wattage goals for this. The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second. Between each effort, ride for 5 minutes easy with cadence in the 90-100rpm range, at ENDURANCE (Power Z2, HR Z2, RPE 2-3) using an easy gear, then go again.

CD: 20 minutes with small ring spinning -cadence 95-100rpm at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details

ENDURANCE Ride (1:30)

Bike01:30:0078 TSSStructured Workout
WU: (WARM-UP)- Start your ride for 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS:(MAIN-SET) Just easy and cruising at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
------
CD:(COOL-DOWN) 10 minutes with effort at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details
Friday

ENDURANCE & TEMPO 1 x 45 (1:30)

Bike01:30:0093 TSSStructured Workout
WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your 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 your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute 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 - 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z21, RPE <2).
Details
Saturday

ENDURANCE/TEMPO Ride (3:30)

Bike03:30:00213 TSSStructured Workout
WU: 15 minutes of getting the legs going at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.

This is an ENDURANCE/TEMPO ride today.

A solid 3.5 hours of riding today at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4). Try not to spend much time over 85%, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) and stretching!
Details
Sunday

ENDURANCE & FTP 2 x15 (3:00)

Bike03:00:00190 TSSStructured Workout
WU: 15 minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals with a 1-minute rest in between efforts to open up your legs.
-------
MS1: We’re building endurance today! Once warmed up, ride in your 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 your cadence between 90 and 100. During the ride, complete 2 x 15-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Cadence: 85-105.
-------
During the last hour of the ride (after the intervals) see if you can keep a Tempo pace for the ride home! This will help boost your stamina and late race performance! Great time to push a little harder!
-------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
15:36:00 10:00:00
Custom x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
15:36:00 10:00:00
Other Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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.

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