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90 Days Of Training From Coach Dave

Get Ride- Or Race-Ready With These Free Plans

As we look forward to the upcoming riding season, we’re inviting you to join us in completing one of two complimentary training plans from Coach Dave Harward. Dave is a USA Cycling Level 1 (Elite) Certified Coach and a USA Cycling Certified MTB Coach who has been coaching athletes in our backyard at his business, PLAN7 Endurance Coaching, since 2006.

Coach Dave’s plans each run for 90 days on TrainingPeaks—perfect for those early spring goals if you start now. Both are available in power-based versions you can connect to any smart trainer or computer, or heart-rate-based versions you can use with your HR monitor. The difference between the two training plans is the time of your ride or race: over 3 hours or under 3 hours?

If you already know which plan is for you: Access The Plans 

To set up your TrainingPeaks zones: Read This

How To Choose

Whether you want to cross off a bucket list ride like the White Rim Trail or plan to compete in a multi-day race event, the over 3-hour training plan will help you prepare for extended time in the saddle.

If you’re working toward a PR on a local Strava segment or registering for a short, more sprint-based race, the under 3-hour plan will help you get there.

Of course, you should also consider how much time you realistically have to dedicate to cycling. Not everyone has the open schedule and resources to make training and racing their top priority, so be sure to pick a plan that fits in with everything else you’re juggling in life.

So, how many hours of training per week will these plans require? The sub-3 hours plan requires ~7 hours of training per week, whereas the over 3 hours regime will look more like ~10 hours. What can you fit in for 13 weeks while maintaining (and still enjoying) your professional and personal life?

Getting Started

If you’re planning to race, get registered as soon as possible—events fill up fast and some even require a lottery for entry. If you’re planning another big ride, check into permitting, lodging, travel, and other off-the-bike logistics that may affect your ride. Then, hop in the saddle.

These plans are based on time, heart rate, and perceived exertion, so it’s best to start with an assessment of your current fitness level. The test included in any version of the plans is the Functional Threshold Power (FTP) Test, which takes about 20 minutes. The data you get from here will help you build your goals and expectations for training as you plug them into your chosen plan.

Tips For The Next 90 Days

  • Experiment with nutrition & hydration—find what works for you so there are no surprises on race day.
  • Look at your race or ride profile to determine if you need to adjust your efforts to prepare.
  • Don’t be afraid to reach out to a professional coach (since Dave probably can’t work with all of you 1:1), trainer, or doctor if anything doesn’t feel right for you. 
  • Look to the cycling community for motivation, inspiration, and camaraderie.
  • Consider whether you can participate in an event that counts toward training for the “Big One.”
  • What’s next? Look into your next ride or race—we find it to be fairly addictive.
  • Don’t feel like these training plans are disposable—since they’re based on your fitness level you can return to them for repeated gains.

Thanks for the training plans, Dave, and happy training to everyone joining us over the next 3 months!