This plan is a training plan for the Willamt Nonstop bike race. This training plan assumes the athlete has been consistently riding around 6-7 hours a week for the past month prior to starting the plan, and is capable of starting with 2.5+ hour endurance rides. Because this event is a multi-day race, the training plan does include a high volume of training at times (nearly 20 hours, peak week). Mondays are the designated rest day in this schedule, with the remaining 6 days a week having specific workouts. Most weeks you will ride 5-6 days per week, and have strength training twice a week. The majority of the weekday workouts are 2 hours or less in duration, although a few weekdays later in the plan do have total durations up to 3 hours max (bike-only or bike+strength).

This plan utilizes heart rate (HR) for targeting and monitoring cycling exercise intensity. The daily cycling workouts will list a HR range for a given duration (miles are NOT used), to help the athlete build power, stamina and endurance over time. To use this plan, you will need a HR monitor and bike compluter or other device, to monitor your heart rate and the duration specified. This plan does NOT require a power meter or smart trainer.

Included in the plan are general notes on fueling and includes strength workout as well.