Ride 100 Power based Training Plan

This is a power based training plan for the Prudential Ride 100 mile cycling sportive from Pall Mall in London out to the Surrey hills including the climbs of Newlands corner, Leith hill and Boxhill The gradients and approximate distances for the Ride 100 climbs are: Newlands corner gradient 10% 1km Leith hill from 6 to 12% Boxhill average gradient 4% for 2km The course itself is pretty quick and you'll enjoy riding on closed roads for the duration, and pass through Richmond Park This plan is power meter based and gives you a gradual progression in volume and intensity, following a polarised approach to periodisation. There are fitness testing sessions and progressively longer rides each week, with every 4th week being recovery week dropping volume to help you recover If you have any questions about the plan or would like an assessment of your fitness, a consultation on how you're doing etc then please email Nick from Sound Coaching on dynamicmotion1@hotmail.com ww.sound-coaching.co.uk 07958635142 Nick has cycled across the Pyrenees on the Raid Pyrenean which is 450 miles in 5 day with 4 days climbing up to 2000m in altitude, and up to 3800m per day in vertical ascent per day, including the Tourmalet (20km at an average of 10% gradient) and the Peyresourdes climbs. Nick has grown up cycling in and around the surrey hills, with his local cycling club, friends and the Tour of the Surrey Hills plus other sportives in the Surrey Hills He has been coaching cyclists and triathletes since 2003, and is a Master Endurance coach with Training Bible coaching UK

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