Rockies Training Plan

Get in shape to Ride the Rockies.

Rockies Training

12-week plan by Derick Williamson    Photo: Outside Magazine

With a master’s in sports science from the University of Texas at Austin, Derick Williamson trains professional Ironmen, cycling and marathon champions, and dedicated amateurs through Austin’s ­Durata Training. Williamson tailored the program above to the 2012 Ride the Rockies course. “The big challenge is ­going to be six days of hard riding in a row,” Williamson explains. “That’s why this plan has so many tough two- and three-day blocks.” They’ll prep your body for faster recovery, and the interval sets will add the power and endurance you’ll need to crank out serious climbs over multiple days. And because no one is perfect, we included a few optional (but highly recommended) endurance rides to super­charge your legs for the three passes over 11,000 feet you’ll need to negotiate.

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