As it is every year, the 2021 Ride the Rockies will be a great week of riding in the spectacular Rocky Mountains. But in order to fully enjoy the ride, you need to be prepared. Here’s a training plan that can help you get there. We have a few options for you to plan out your training – even during our  ‘new normal’. Commit to continuing your training so you are ready to Ride The Rockies!

Training Peaks Plans

Designed by our training partner, USA Cycling Level 1 Coach Kathy Zawadzki, our 2021 RTR training plans are designed for the beginner to the intermediate rider to be on top form for Ride the Rockies.  Riders follow the structured plan to make the most of their training time and build fitness faster.

Ride the Rockies 2021 FULL PLAN  $129 
This training plan is designed for the beginner to intermediate rider to be on top form for Ride the Rockies 2021. With 418 miles and 28,000 ft of climbing, this is going to be a challenging event. Riders following a structured plan can make the most of their training time and build fitness faster. The objective is to help each rider achieve their goals – if that is simply feeling good at the end of the day OR hitting a few PR’s throughout the ride. The plan starts with a 6 to 8 hour training week with longer rides on weekend and shorter rides during the week that can be ridden indoors or on the road.  Trainer workout sessions are downloadable to Zwift, TrainerRoad, etc)  The plan builds up to a max of 13 hrs during the highest volume building phase.

The plan is available NOW for purchase and will begin  on March 8th, 2021 once imported into your Training Peaks account. Click here to register.

6 week Indoor Kick Start   $69
If you just need something to Kick Start your training, I have designed a shorter indoor plan to start training with a purpose. This 6-week plan includes quality and structured intervals designed to maximize the benefits of trainer time. The plan includes 4 structured workouts each week that progress in intensity and/or duration from week to week. ALL Workout Builder workouts can be imported and ridden within ZWIFT or other platforms. The first few weeks focus on Tempo (zone 3) workouts and build into Threshold (zone 4) workouts as well as Simulated Climbing workouts.

Custom Plan
If you would like more help in customizing a training plan or additional coaching support, please contact The FAST Lab (www.thefastlab.com)  and Coach Kathy (kathy@thefastlab.com or 303-771-3329) for costs and plan options.  We offer everything from 30 or 60min coaching consultations to fully customized training plans with regular coach feedback.

Basic Training Plan

Download a general overview on how to plan out your training.  Click here to download a Basic Training Plan


Basic Training Plan

Download a general overview on how to plan out your training.  Click here to download a Basic Training Plan


Additional RTR Training Tips

  • Time in the saddle and back-to-back days on the bike are important for conditioning your body (rear end, shoulders, hands, etc.) to what you’ll experience at RTR
  • Early on in your training have your cycling position checked by a professional bike fitter. A proper fit will enhance comfort and performance and reduce soreness and the potential for overuse injuries as you increase your weekly mileage
  • Experiment and figure out what works best for your nutritional/hydration strategy during training. Try different foods and drinks on training rides so you know what works and what causes stomach issues before RTR
  • You’re likely to be riding more in the next few months than you’ve been riding in the past few months. Recovery and adaptation happens when you’re sleeping, so go to bed earlier and focus on getting more restful sleep
  • Don’t obsess over weight loss. You’ll probably lose some weight naturally through an increase in mileage. But restricting your caloric intake while increasing your exercise workload can harm your recovery and hinder your training progress more than losing a few pounds will help you go uphill. Focus on fitness first and let your weight follow
  • Don’t train through a cold. If you get a cold, focus on getting well rather than trying to train through it. You might lose a week of riding, but that’s better than losing 2-3 weeks due to a cold that won’t go away
  • When in doubt, rest. If you’re too tired to have a quality ride or workout, you’re better off resting. Fewer great rides will do you more good than a lot of mediocre ones.