This is an intermediate cyclist plan to complete RAGBRAI. You should be healthy and riding a bicycle regularly before starting the training plan. Speak to a doctor before starting, and make sure you are healthy enough to complete the training rides and the event. Always wear a helmet when riding, and obey all traffic laws on the bike.
The plan will use heart rate zones 1 through 4 and rate of perceived exertion (RPE) for the efforts.
Setting heart rate zones should be done using the protocols outlined here:
The RPE chart is below:
10: Maximal effort. Being chased by a bear, unable to talk or go any harder.
9: Near max effort. Can barely go on, uncomfortably difficult.
8: Hard activity, difficult to breath or speak.
7: Moderate to hard activity, some difficulty speaking, but sustainable for greater than 30 minutes.
6: Moderate activity, able to converse, but still an effort to maintain.
5: Light activity, speaking is not labored, light sweating.