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Tour de Bass - 17 and 28 mile riders Training Plan
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WeekMonTuesWedsThursFriSatSunLocationDate
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1030min30min30min045 min0on your own7/4/2020
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2
30 min easy
04x30* 00
45 - 60 min
Temple Israel - Rogersville
7/11/2020
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* 12 minute warm up (4 x 30sec hard, 60 sec recovery) 12 min cool down [for 48, 64, and 100 mile riders do
this twice]
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30 min easy
06x30* 00
45 - 60 min
Landmark Church - Strafford
7/18/2020
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* 15 minute warm up (4 x 30sec hard, 60 sec recovery) 15 min cool down [for 48, 64, and 100 mile riders do
this twice]
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30 min easy
06x30* 00
60 - 75 min
Temple Israel - Rogersville
7/25/2020
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* 15 minute warm up (4 x 30sec hard, 60 sec recovery) 15 min cool down [for 48, 64, and 100 mile riders do
this twice]
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30 min easy
04x30* 00
75 -90 min
Landmark Church - Strafford
8/1/2020
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* 12 minute warm up (4 x 30sec hard, 60 sec recovery) 12 min cool down [for 48, 64, and 100 mile riders do
this twice]
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45 min easy
0
hill repeats*
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90 - 120 min
Temple Israel - Rogersville
8/8/2020
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* Warm up for 10-15 minutes and the do some hill repeats. Find a decent hill and go up it 2 times. Recover downhill SAFELY and then turn right around and go back up the hill. 10-minute cool
down.
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45 min easy
0
hill repeats*
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120 - 150 min
Landmark Church - Strafford
8/15/2020
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* Warm up for 10-15 minutes and the do some hill repeats. Find a decent hill and go up it 6 times. Recover downhill SAFELY and then turn right around and go back up the hill. 10-minute cool
down.
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8
45 min easy
0
hill repeats*
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120 - 150 min
Temple Israel - Rogersville
8/22/2020
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* Warm up for 10-15 minutes and the do some hill repeats. Find a decent hill and go up it 8 times. Recover downhill SAFELY and then turn right around and go back up the hill. 10-minute cool
down.
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9
45 min easy
0
hill repeats*
0090 min
Landmark Church - Strafford
8/29/2020
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10
60 min easy
015 miles0
60 - 90 min
120 - 150 min
Temple Israel - Rogersville
9/5/2020
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11
60 min easy
015 miles00
150 - 180 min
Landmark Church - Strafford
9/12/2020
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12
60 min easy
020 miles00
80% of goal distnace
Temple Israel - Rogersville
9/19/2020
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13
60 min easy
015 miles00
60 min easy
Landmark Church - Strafford
9/26/2020
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14
60 min easy
0
60 - 90 min
00
Tour de Bass
10/4/2020
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