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