2026 Race Prep — Conditioning & Prehab
Overview
Build to race day on a base of circuit conditioning and prehab-focused lifting.
Target Reveille Peak Ranch — 20-mile loop, 14 NOV 2026
A weekly microcycle: conditioning circuits Mon/Fri — upper-biased Monday, lower-biased Friday, each opened by a 30-minute bike — prehab lift Tue/Thu, Wednesday left open for the week's midweek intensity or R&R, the Zone 2 endurance ride Saturday, a second ride Sunday — bike park most weeks, but tempo or an easy spin when the week calls for it (see the by-week table).
Phases
- Base (wk 1–5, 29JUN–02AUG) — settle the rhythm; long ride ramps 60 → 105 min.
- Build (wk 6–12, 03AUG–20SEP) — add midweek VO2 (wk 7 on) + Sunday tempo; long ride to 2:45.
- Peak — "make it look like the race" (wk 13–18, 21SEP–01NOV) — race-pace efforts, threshold / over-unders, and the RPR pre-ride recon.
- Taper (wk 19–20, 02–14NOV) — sharpen and shed fatigue into race day.
By week
| Week | Dates | Phase | Long ride | Sunday | Midweek intensity |
|---|---|---|---|---|---|
| 1 | 29 JUN – 5 JUL | base | 60 min Z2 | peddler's pass | — |
| 2 | 6–12 JUL | base | 75 min Z2 | bike park | — |
| 3 | 13–19 JUL | base | 90 min Z2 | bike park | — |
| 4 | 20–26 JUL | base | 105 min Z2 | bike park | — |
| 5 | 27 JUL – 2 AUG | base | R&R (family trip) | R&R (family trip) | — |
| 6 | 3–9 AUG | build | 2:00 Z2 | bike park | — |
| 7 | 10–16 AUG | build | 2:15 Z2 | 2×15 tempo (rolling fire road) | 4×4 min VO2 (~40 min) |
| 8 | 17–23 AUG | build | 2:30 Z2 | bike park | 5×3 min VO2 |
| 9 | 24–30 AUG | build | 1:45 Z2 (down) | easy 45–60 min ride | — |
| 10 | 31 AUG – 6 SEP | build | 2:30 Z2 | 2×15 tempo | 6×2 min VO2 |
| 11 | 7–13 SEP | build | 2:45 Z2 | 3×12 tempo | 5×4 min VO2 |
| 12 | 14–20 SEP | build | 2:30 Z2 | bike park | — |
| 13 | 21–27 SEP | peak | 2:30 Z2 + 3×10 race pace | bike park | 6×3 min hard climbs |
| 14 | 28 SEP – 4 OCT | peak | 2:45 Z2 rolling | 2×20 tempo | over-unders 3×9 (2′ Z4 / 1′ Z5) |
| 15 | 5–11 OCT | peak | 2:00 Z2 (down) | easy ride / light skills | — |
| 16 | 12–18 OCT | peak | 2:30 @ race pace (hard final hr) | bike park | 5×4 min threshold |
| 17 | 19–25 OCT | peak | PRE-RIDE: RPR full 20-mi loop, timed | 45 min easy | — |
| 18 | 26 OCT – 1 NOV | peak | 2:00 Z2 + 2×12 race pace | bike park (last one) | — |
| 19 | 2–8 NOV | taper | 90 min Z2 + 4×2 race pace | 40 min easy (no bike park) | — |
| 20 | 9–15 NOV | taper | RACE (14 NOV) | celebrate! | 25 min easy + 3×1 race pace (wk of) |
Daysweek 10 · 31 AUG – 6 SEP