Post on 18-Aug-2020
The O�icial DUVINE Training PlanLEVEL FOUR BIKE TOUR
Tips from Arien Coppock, pro cyclist and DuVine guide
ArienCoppock
This is a suggested training program for a working individual who wants to do a Level 4 DuVine tour. The most important aspect about this training is to spend the time in the saddle, especially on weekends. Listen to your body -- if it’s very tired, take a day o�!
Please refer to the next page for a comprehensive overview of each type of training ride (steady state intervals, sprints, lactate tolerance, and pyramid intervals).
Tour Details
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AVERAGE MILEAGE50-60 miles/day
AVERAGE DAILY ELEVATION3,500-7,000 feet; 1 hour+ of climbing
TIME TO PREPARE11 weeks
REST DAY
REST DAY
REST DAY
REST DAY
REST DAY
REST DAY REST DAY
REST DAY
REST DAY
REST DAY
REST DAY
REST DAY
REST DAY
60min with 2x2 min SSI intervals
60 min with 2 sets
of 2x2 min LT
90 min with 4x8 in SSI intervals
90 min with 4 sets
of 2x2 min LT
90 min with 4x8 in SSI intervals
60 min with 3 sets
of 2x2 min LT
90 min with x1 Pyramid interval
90 min with x1
Pyramid interval
90 min with x1 Pyramid interval
90 min with x1
Pyramid interval
60 min with x4Type III sprints
60 min with x4Type III sprints
60 min with x4Type III sprints
60 min with x6Type III sprints
60 min with x8 Type III sprints
60 min with x8Type III sprints
60 min easy spin
60 min with x4Type II sprints
60 min with x6Type II sprints
60 min with x8Type II sprints
60 min with x6Type II sprints
60 min with x4Type II sprints
90 min with 3x8SS hill intervals
90 min with 3x8SS hill intervals
120 min with 5x8SS hill intervals
120 min with 5x8SS hill intervals
120 min with 5x8SS hill intervals
120 min spin with 2x8 min
SS hill intervals
90 min with 3x8SS hill intervals
90 min with 3x8SS hill intervals
120 min with 5x8SS hill intervals
120 min with 4x8SS hill intervals
60 min easy ridewith x4 I sprints
60 min recovery ride
60 min recovery ride
60 min recovery ride
60 min recover ride
60 min recovery ride
90 min recovery ride
90 min recovery ride
60 min recover ride
Travel to
Duvine Tour
2 hours group ride
3 hours group ride
3 hours group ride
4 hours group ride
3 hours group ride
2 hours group ride
3 hours group ride
4 hours group ride
3 hours group ride
2 hours group ride
Travel to
DuVine Tour
3 hours group ride
4 hours group ride
4 hours group ride
5 hours group ride
4 hours group ride
2 hours group ride
4 hours group ride
5 hours group ride
4 hours group ride
2 hours group ride
Start Your
Tour!Start Your Tour!
Goal: Improve speed enduranceand recovery.
Intensity: As hard as possibleduring intervals.
Steady State Intervals
Sprints
First, calculate how long it will take for the SSI intervals portion of the ride.
Total Time for Amount of SSI Intervals + Recovery Time Between IntervalsSubtract this time from the Total Workout Time.
Complete the normal ride time first, then finish the workout with the intervals.
Start the ride in the upper LSD (long slow distance) zone. You should spend the majority of an LSD ride at what coaches call Level 2 intensity, or roughly 65 to 75 percent of your maximum heart rate or perceived e�ort. The key is to keep your intensity steady—avoid coasting and hard e�orts. Make sure that you feel you are doing some work, not just cruising around (suggested e�ort 6 or 7 out of 10).
For flatter intervals, find a long, slightly uphill drag that you can maintain for the full SSI interval. Start sprinting until your heart rate reaches the appropriate level, and maintain this for the duration of the interval. Cadence should be around 90-100 rpm, preferably in the big chainring in front. When the interval is finished, cruise easy back to the start or to a similar course and repeat. Make sure that recovery HR reaches at least mid-LSD values before starting again. Do not wait too long before starting with the next interval (suggested recovery time <5 min).
Hill SSI intervals are essentially the same, but with a longer uphill.Cadence should be around 70 rpm, preferably in the smaller chainring in front.
For both type of intervals, it’s beneficial if it flattens out afterwards to get used to maintaining and accelerating after each interval, rather than just relaxing. Focus on maintaining a good speed level on the downhill or flat portions that follow. When all the scheduled intervals are finished, there should be just enough time left for easy recovery. We suggest doing a stretch of road as an interval, making it easy to go back to the starting point and repeat. This is also a good indicator for level of improvement from one session to the next.
TYPE I TYPE II TYPE III
LENGTH OF INTERVAL IN MINUTES
Sprints on an incline, best done after a short
downhill to ensure legspeed and
momentum, in quite heavy gears.
Sprints on flat roads. Will work well into the wind. Ride at
comfortable pace, then jump out of the saddle to accelerate to top
speed in light gears, sitting for the last bit spinning at high rpm.
Dead start sprints. From almost standing still,
accelerate out of the saddle in quite a heavy gear until at
almost full speed (15-20 seconds max)!
First, calculate how long it will take for the LT intervals portion of the ride.
Total Time for Amount of LT Intervals + Recovery Time Between IntervalsSubtract this time from the Total Workout Time.
Complete the normal ride time first, then finish the workout with the intervals.
Start the ride in the upper LSD zone. Make sure that you feel you are doing some work, not just cruising around (suggested e�ort 6 or 7 out of 10).
For flatter intervals, find a long, slightly uphill drag that you can maintain for the full LT interval. Start sprinting until your heart rate reaches the appropriate level, and maintain this for the duration of the interval. Cadence should be around 90-100 rpm, preferably in the big chainring in front. When the interval is finished, cruise easy back to the start or to a similar course and repeat. Make sure that recovery HR reaches at least mid- to upper-REC values before starting again. Do not wait too long before starting with the next interval (suggested recovery time 5-10 min), and start as soon as recovery heart rate is reached, as these intervals specifically aid in reducing recovery time after short, hard e�orts.
Hill LT intervals are essentially the same, but with a shorter uphill.Cadence should be around 70 rpm, preferably in the smaller chainring in front.Make sure to stand up and accelerate over the last 100-200 meters.
With these intervals, 2×2min is one set. After each set, a bit longer rest interval can be taken, followed by another set of 2 intervals. When all the scheduled intervals are finished, there should be just enough time left for easy recovery. We suggest doing a stretch of road as an interval, making it easy to go back to the starting point and repeat. This is also a good indicator for reduction of recovery time between sessions.
1 1 2 2 3 3 4 4 5 5 4 4 3 3 2 2 1 1
Cadence: 80-95 rpm
Non-negotiables: Intensity, interval periods
Training Terms
Lactose Tolerance Intervals
Pyramid Intervals
We know this training program has lots of details!Email us if you’ve got questions: team@duvine.com