The team at PEAK Health and Fitness have put together this 4 week plan is specifically designed to get you ready to successfully complete the 16 week Ultimate challenge training plan. You’ll be riding 3 days per week for this part of the training.
|8-10 miles easy||Rest||30-minutes cross training||Rest||6 miles hills||Rest||14 miles moderate|
|10-12 miles easy||Rest||45-minutes cross training||Rest||6 miles hills||Rest||16 miles moderate|
|12-14 miles easy||Rest||40-minutes cross training||45-minutes cross training or rest||8 miles hills||Rest||18 miles moderate|
|14-16 miles easy||Rest||45-minutes cross training||60-minutes cross training or rest||10 miles hills||Rest||20 miles moderate|
Mid–distance Easy Rides: These rides should be enjoyable. Ride at a comfortable pace. It’s important to build time in the saddle to help your body be ready for the Ultimate Challenge.
Long Moderate Rides: These rides are the key to successful completion of the Ultimate Challenge. The distance will gradually increase and hit a maximal distance (85-95 miles) two weeks prior to the Ultimate Challenge. Do your long rides at a moderate pace. You should feel tired, but not overly fatigued when you complete these rides. These rides are scheduled for Saturdays on the plan, but feel free to modify to do your long rides on the day that works best for you. You’ll notice that the mileage drops back down to 40-50 miles in Week 8. This is an intentional decrease to allow your body to recover so you’re ready for the final push.
Hills: The Ultimate Challenge course includes a ton of climbing. In order to be prepared, you’ll want to integrate hills into your training every week. This ride can include rolling hills or a few longer climbs. Remember to focus on your descending skills as you coast down!
Cross training: Cross training can increase your fitness and help to prevent overtraining injuries. Pick a sport or activity you enjoy – mix it up! Hiking, running, swimming, yoga, group fitness classes and walking are all great choices.
Rest: It is very important to incorporate rest days into your training. Workouts break the body down, rest builds it back up. However – resting does not mean that you should become a couch potato. Even rest days should include some light physical activity. You may want to participate in a gentle yoga class, or take a stroll in the evening.