2017BPMS150TrainingGuide
16Weeks
100MileGoalDistance
Week
Purpose
WeekofJanuary9
WorkoutZone:
BaseMiles
RecordYourResults:
Notes:
WeekofJanuary16
WorkoutZone:
BaseMiles
RecordYourResults:
Notes:
WeekofJanuary23
WorkoutZone:
BaseMiles
RecordYourResults:
Notes:
WeekofJanaury30
WorkoutZone:
BaseMiles
RecordYourResults:
Notes:
WeekofFebruary6
WorkoutZone:
BaseMiles
RecordYourResults:
Notes:
WeekofFebruary13
WorkoutZone:
BaseMiles
RecordYourResults:
Notes:
WeekofFebruary20
WorkoutZone:
BuildStrength
RecordYourResults:
Notes:
WeekofFebruary27
WorkoutZone:
BuildStrength
RecordYourResults:
Notes:
WeekofMarch6
WorkoutZone:
BuildStrength
RecordYourResults:
Notes:
WeekofMarch13
WorkoutZone:
StrengthandHills
RecordYourResults:
Notes:
WeekofMarch20
WorkoutZone:
StrengthandHills
RecordYourResults:
Notes:
WeekofMarch27
StrengthandHills
Monday
Off
Tuesday
10mi.or30min.
Endurance
Wednesday
Off
Thursday
10mi.or30min.
Endurance
Friday
Off
Saturday
20miles
Endurance
Sunday
Off
Off
Optional
10mi.or30min.
Endurance
Off
Optional
10mi.or30min.
Endurance
Off
25miles
Endurance
Off
Off
Optional
10mi.or30min.
Endurance
Off
Optional
10mi.or30min.
Endurance
Off
30miles
Endurance
Off
Off
Optional
10mi.or30min.
Endurance
Off
Optional
10mi.or30min.
Endurance
Off
35miles
Endurance
Off
Off
Optional
10mi.or30min.
Endurance
Off
Optional
10mi.or30min.
Endurance
Off
40miles
Endurance
Off
Off
Optional
10mi.or30min.
Endurance
Off
Optional
10mi.or30min.
Endurance
Off
45miles
Endurance
Off
Off
Optional
15mi.or1hour
Tempo
Off
Optional
15mi.or1hour
Tempo
Off
50miles
Endurance
Off
Off
Optional
15mi.or1hour
Tempo
Off
Optional
15mi.or1hour
Tempo
Off
55miles
Endurance
Off
Off
Optional
15mi.or1hour
Tempo
Off
Optional
15mi.or1hour
Tempo
Off
60miles
Endurance
Off
Off
Optional
15mi.or1hour
Tempo
Off
Optional
15mi.or1hour
Tempo
Off
45miles
Endurance
Off
Off
Optional
10sets
2min.interval
Off
Optional
20mi.or1hour
Tempo
Off
55miles
Hills
Off
Off
65miles
Off
Off
Optional
10sets
Off
Optional
20mi.or1hour
WorkoutZone:
RecordYourResults:
Notes:
WeekofApril3
WorkoutZone:
RecordYourResults:
Notes:
WeekofApril10
WorkoutZone:
RecordYourResults:
Notes:
WeekofApril17
WorkoutZone:
RecordYourResults:
Notes:
WeekofApril24
WorkoutZone:
RecordYourResults:
Notes:
2min.interval
StrengthandHills
Optional
10sets
3min.interval
Off
Optional
20mi.or1hour
Tempo
Off
75miles
Hills
Off
Off
Optional
10sets
3min.interval
Off
Optional
20mi.or1hour
Tempo
Off
80miles
Hills
Off
Off
Optional
10sets
3min.interval
Off
Optional
20mi.or1hour
Tempo
Off
85miles
Hills
Off
Rest
Optional
10-20
Endurance
Rest
Rest
BPMS150
Endurance
BPMS150
Endurance
StrengthandHills
StrengthandHills
Optional
Optional
Rest
Optional
Notes:
1.Weekday(M-F)workoutsaretypicallyabout1hour,andcanbedoneonanydaywitharestdayinbetween.
2.Weekday(M-F)workoutsareencouraged,andwillhelpbuildenduranceandspeed.
3.OKtosubstituteGym,BikeTrainer,orSpinClassworkoutinsteadofriding(M-F).
4.Weekend(SatandSun)workoutscanbedoneeitherday.
5.Recommended:Within3weeksoftheevent,ridebothSat.andSun.,or2back-to-backlongermiledays.
6.WorkoutZones:
"Endurance"=Easy,All-DayPace,HeartRate70-85%ofMax.
"Tempo"=IncreasedPace,"Spirited"(RequiresConcentrationtoMaintain),HeartRate85-95%ofMax.
7.Intervals:
2-3MinutesofHard(alloutMaxeffort),followedbyequalperiod(2-3minutes)ofVeryEasy,AlmostNOPedaling,SLOW,effort.Repeat10Times.
TrainingPlanpreparedby:
CoachAlanBazard-USACyclingLevel2Coach
Hills
Off
StrengthandHills
Rest
Tempo