RAGBRAI 12-week Training Plan for Handcyclists
These workouts are general guidelines based on the assumption that you can “work out” for
at least 30 minutes at a pretty constant effort.
Goal Distances for RAGBRAI range from 56-75 miles per day for 7 days. This training
plan will help you train to do these distances at a pace that you will be able to sustain for the
distance with scheduled breaks every 12-20 miles. The optimum training will be 8-10 hours
per week but can also be completed in 5-8 hours per week with complete success.
Types of Workouts:
Recovery workouts (1-2x per week on alternate days from focused workouts) – these
workouts are for “active recovery” meaning they increase circulation to the muscles
need to do the workouts but do not overload those muscles. It is for recovery and
repairing the muscles. RPE = >7.
Focused or Interval type workouts (1-2x per week on alternate days from recovery
workouts) – these workouts have a specific focus for increasing workload on muscles
to help increase aerobic and anaerobic capacity. RPE = 6-10.
Long Distance workouts (1x per week only) – these workouts are specifically
designed to train the body to use and maintain aerobic energy levels through proper
work load and proper fuel to sustain that energy for the required distance.
Glossary of Terms:
WU: warm up = easy effort just getting loosened up
MS: main set = body of the workout that takes focus and concentrated effort.
CD: cool down = easy descending effort
Comments: additional instructions from the coach that may contain additional focus or goals
for that particular workout.
3x = Do this part of the workout three times. Etc.
Race Pace Cadence = 85-100rpm =”RPC” This is the most efficient cadence for riding. It’s
like cruise control for your bike. If you can’t pedal this fast at first -- choose an easier gear
then as you get more comfortable pedaling at this cadence increase your gear by 1 or 2
keeping the same cadence. There will also be periodic cadence drills within the training
program to help with this.
Testing: Periodic testing will be included to help you track your progress. You will need to
be able to track time or distance to do these tests. Testing for this event will be the time it
takes you to ride 1 mile pretty hard.
All workouts will be on a RPE (rate of perceived effort) scale of 1-10. 1= easy and 10=I have
to stop. There will put testing throughout the plan that will help to determine how you are
improving and measure your fitness.
Understanding the RPE (Rate of Perceived Effort ) Scale
RPE Scale 1-10
ZONE RPE NAME
EXERTION
EXPLANATON
Zone 1 1-4
Recovery Easy effort.
Could hold all day if you could stay fueled.
Zone 2
5-6
Endurance Medium effort.
Zone 3
7-9
Tempo
Race effort
Zone 4
10
Threshold
VO2max
Still breathing though nose and you could still
hold conversation. This effort can be
sustained
if properly fueled, for more than 4-12 hours.
Breathing changes to open mouth and
becomes more labored. 1 or 2 word sentences.
Can sustain this effort for 1-2 hours.
Working very hard and can only sustain
this effort for a few minutes at the most.
Nutrition:
A good rule of thumb is to eat 200-300 calories before your workout. If your workout is
longer than 90 minutes then you should count on having another 250-300 calories per hour of
liquid or solid nutrition after the first hour and maintain that calorie intake for duration of
your workout. Always plan to refuel within 30 mins of completing your workout. Post race
nutrition should include at least 20g protein.
If you have questions regarding these terms of your fitness or participation please contact me
I will be happy to answer your questions and help any way I can. I have been working and
training handcyclists at the Rehab Institute of Chicago for several years and am happy to
answer questions about this workout or your overall fitness as it pertains to this RAGBRAI. I
am completely committed to helping challenged athletes do what they love.
Stacee Seay
National Manager
TrainingBible Coaching
USAT & USAC Certified Coach
sseay@trainingbible.com
www.trainingbible.com
630-886-6093