12 Week Build-up to a double century

This plan is designed to help a cyclist build up to being able to ride for 200 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2.5 hours on weekday workouts and for up to 7 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 4 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.

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