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Bike to the Beach -5 Week Plan -Beginner "SURVIVE" Short Route

Browse More Plans

Bike to the Beach -5 Week Plan -Beginner "SURVIVE" Short Route

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

All plans by this Coach

Length

5 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

Bike to the Beach 5-week, Beginner Short Ride - This plan is made for the rider that hasn’t ridden a ride as long at 25-30 miles before and would just like to finish it and not be completely wiped out at the end of the ride! You need 3-7 hours a week to complete this plan along with a desire to finish the ride! You will be challenged with some tough workouts and rides on the weekends, but we promise you, that if you do this plan, you’ll be ready! 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 survive the challenge! This plan is written so that you can train with a power meter, a heart rate monitor or just by your RPE (rate of perceived exertion).

This plan is written so that you can train with a power meter, a heart rate monitor or just by your RPE (rate of perceived exertion). You do NOT need a power meter or Heart Rate monitor to do this plan.

How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day - Nothing

Rest
Enjoy a day of nothing! No bike, no training, no worries! Just relax and have fun!
Details
Tuesday

ENDURANCE & TEMPO 1 x 20 (1:20) 10' CD

Bike01:20:0075 TSSStructured Workout
WU: 15 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute Fast Pedals to wake 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 cadence between 90-100.

During the ride complete one 20 minute TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
--------
CD: 10 minutes of easy pedaling.
Details
Wednesday

ENDURANCE Day (1:00) 10' WU/CD

Bike01:00:0051 TSSStructured Workout
A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .
Details
Thursday

ENDURANCE & SST (sweet spot training) 2 x 15/5 (1:45)

Bike01:45:00107 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 15 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: 10 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)
Details
Friday

ACTIVE RECOVERY Spin (:45)

Bike00:45:0023 TSSStructured Workout
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

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

ENDURANCE Day with FTP Bursts 18 x :15/5 (1:59:30) 10' WU

Bike01:59:30109 TSSStructured Workout
WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 3 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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. During the ENDURANCE do a Burst every 5 minutes for 15 seconds each at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) .
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details
Sunday

ENDURANCE Day (1:00) 10' WU/CD

Bike01:00:0051 TSSStructured Workout
A very casual and good endurance ride. Enjoy the day!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary 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: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:23:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
07:23:00 03:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

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.

View all Training Plans by this Coach
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  • 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.

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