TOUR DE FRANCE 4-WEEK FTP CHALLENGE

With the help of a PCG Coach--raise your FTP by 5% this Tour de France!

Join our FTP challenge today! Only $99!

Challenge runs: Sat, June 20 through Sun, July 19, 2020!

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Increase your FTP by 5% during the TdF as guided by one our of Master Coaches! That's not a guarantee--that's the challenge!

4 weeks of power-based workouts that mimic TdF stages that will raise your FTP!

Whether your goal is general fitness or race fitness--we will help you get you there!

Expert analysis from the team who wrote the book on FTP!

JOIN THE FTP CHALLENGE!

ENTER TO WIN A
H3 SMART TRAINER!

ENTER TO WIN!

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WHAT YOU RECEIVE

3 Live Online Presentations

A LIVE kick-off FTP challenge online presentation with our PCG Coach Dr. Chris Myers, and two LIVE presentations in the following weeks.

Interactive Support

Online interactive support group on our Exclusive FTP Challenge Google Group

FTP Training Plan and Workouts

A 4-week FTP Plan based on actual stages of the Tour de France! With your final FTP test the day they ride into Paris!

Prizes

For those who enter their weekly TSS--drawings for fun prizes from our sponsors await! UCAN / BeetElite / Skratch and more!

TRAININGPEAKS

If you are not already a premium member, you'll receive 30-days free

Zwift

One organized ZWIFT workout per week led by Chris Myers, using Discord for live conversation. If you don't ZWIFT or use Discord--no problem!

Questions populaires!

Got a question? We’re here to help.

CHALLENGE TIMELINE

While the TdF starts on Saturday July 27, our plan starts one week earlier to get in a full four weeks of FTP work. We will update calendar ASAP with these workouts. Thanks!

Saturday, June 20! Workouts start. We will update timeline shortly!

Monday - June 16
Receive your welcome packet with all general information and all the plans!

Kickoff, Saturday June 20, 2020!

Saturday – July 6
STAGE 1: Bruxelles > Brussel 192 km
Introduction webinar – medium endurance ride

Sunday – July 7
STAGE 2: Bruxelles Palais Royal > Brussel Atomium 27 km
FTP test

Monday – July 8
STAGE 3: Binche > Épernay 214 km
Webinar #1 (recorded) – Hill buster ride

Tuesday – July 9
STAGE 4: Reims > Nancy 215 km
Medium endurance ride

Wednesday – July 10
STAGE 5: Saint-Dié-des-Vosges > Colmar 169 km
VO2max intervals

Thursday – July 11
STAGE 6: Mulhouse > La Planche des Belles Filles 157 km
Long SST/FTP intervals

Friday – July 12
STAGE 7: Belfort > Chalon-sur-Saône 230 km
Medium endurance ride & webinar #2 (LIVE)

Saturday – July 13
STAGE 8: Mâcon > Saint-Étienne 199 km
Long endurance ride with hill simulations

Sunday – July 14
STAGE 9: Saint-Étienne > Brioude 170 km
AC Intervals/Zwift Ride – Bastille Day Challenge

Monday – July 15
STAGE 10: Saint-Flour > Albi 218 km
Medium endurance day

Tuesday – July 16
REST DAY: Albi
Day off & live webinar #3 (live)

Wednesday – July 17
STAGE 11: Albi > Toulouse 167 km
Medium endurance ride with AC intervals

Thursday – July 18
STAGE 12: Toulouse > Bagnères-de-Bigorre 202 km
Long SST/FTP intervals with hill cresting efforts

Friday – July 19
STAGE 13: Pau > Pau 27 km
Time trial simulation & webinar #4 (recorded)

Saturday – July 20
STAGE 14: Tarbes > Tourmalet Barèges 117 km
Long endurance ride

Sunday – July 21
STAGE 15: Limoux > Foix Prat d'Albis 185 km
VO2max intervals/Zwift Ride

Monday – July 22
REST DAY: Nîmes
Recovery day & webinar #5 (live)

Tuesday – July 23
STAGE 16: Nîmes > Nîmes 177 km
Medium endurance ride

Wednesday – July 24
STAGE 17: Pont du Gard > Gap 206 km
VO2max and hill busters

Thursday – July 25
STAGE 18: Embrun > Valloire 207 km
Long SST/FTP intervals and AC intervals & Webinar #6 (recorded)

Friday – July 26
STAGE 19: Saint-Jean-de-Maurienne > Tignes 123 km
Medium intensity ride

Saturday – July 27
STAGE 20: Albertville > Val Thorens 131 km
Pre-FTP test ride

Sunday – July 28
STAGE 21: Rambouillet > Paris Champs-Élysées 127 km
FTP Test & Webinar #7
EXCLUSIVE GOOGLE GROUP

You will also receive a request to join our PRIVATE Google FTP Challenge Support and Discussion Group.

This will be an open forum for all participants of the Challenge to ask questions and share results or issues.

Again, this will be a private group and only be viewed by registered challenge participants.

Google Group questions answered by Master Coach Dr. Chris Myers.

Each Monday we will post a thread in the Challenge Google Group asking to report CTL and TSS for each week.
THE FTP PLAN

This 4-week plan is designed to supercharge your training based on the actual stages of the TdF. This challenge takes the best scientifically proven training principles to create the best conditions to improve your fitness and cause FTP gains.

You will do a mix of steady-state threshold, VO2max, and anaerobic capacity work. This work will be well balanced with recovery as well. By the end of this 4-week plan, you will experience the best increases in your FTP!

You will be ready to attack and crush your opponents during your next event!
CTL/TSS LEVELS

For those who hit their TSS numbers, weekly prizes from our sponsors will be awarded!
POPULAR QUESTIONS

Q: Can I use my smart trainer for the challenge?

A: Yes, that’s a great option. Each workout will come in “Structured” format, so you can easily download the workout and have your smart trainer control it.

Q: How many hours a week will I need to complete the challenge?

A: You will need between 8-12 hours a week. Don’t worry, you are not riding the entire distance of the TdF stages!

Q: I don’t have a power meter, can I still do the challenge?

A: Yes, all the workouts are written with heart rate zones and RPE(rating of perceived exertion) as well.

Q: How will I receive my workouts and training plan?

A: All workouts and training plans will be loaded into your TrainingPeaks.com account. If you don’t have a TrainingPeaks.com account, you will get a free 30 day premium account coupon for this challenge.

Q: Will Coach Chris review my ride data?

A: Chris will be doing analysis on 2-3 riders workouts per week. If you want specific analysis on yours, you can request it in the google group or sign up for an hour of consulting.

Q: How will I know I am on track with my training?

A: You will be getting tired! Haha! Seriously, if you are hitting the workouts and numbers, you will be on track. If you need a rest day to recover and come back, that’s fine.

Q: What happens if I need to take a day off? Should I try to “catch up” or continue on with the next days workout?

A: Do NOT catch up. Start with the next workout and move forward.

Q: What happens if I get sick during the challenge? Should I start over?

A: No, hopefully, you’ll recover and be able to start again on that day’s workout. If not, you own the plan, so you can use it anytime and start over if you like.

Q: What is the average % improvement in FTP do you think I’ll get with a 4 week FTP intensive plan?

A: This is always hard to say, as it depends on where you are in the cycle of adaptation and improvement. It could be as high at 10%! We think a 5% improvement would be outstanding.

Q: Can workouts be shifted by a day or two? In particular, can the final FTP test be done a few days after the scheduled date?

And...what is the appropriate TSS/week? (Trying to see if I can fit this in with marathon training)

A: You can definitely shift the days to the right by a day or two. These workouts are designed to mimimic each stage of the Tour. The plan will be uploaded into your TrainingPeaks account. From there, you will have the ability to move it around. This will affect the reported CTL and other metrics for the week. Just annotate the adjusted workouts in the weekly notification in the Google Group. As for doing the FTP test, you can shift it by a day or so.

As of right now, the TSS for each week is based on hours. For example, the beginner is about 6-8 hrs/week where as the Advanced is about 11-13 hrs/week. Once you import the plan into your TP account, TP will automatically create the weekly TSS based on your FTP listed in your account. Since each person has a different FTP, this will affect CTL and TSS calculations.
ZWIFT

ABOUT ZWIFT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

DISCORD

Join us for live voice chat at: https://discord.gg/qAHsSYy

WORKOUT DESIGNER

Dr. Chris Myers has a PhD in Exercise Physiology. He is a Master Coach with Peaks Coaching Group and research physiologist for the US Navy. Chris holds USAC Level 1, USAT Level 1, and USA Swimming/ASCA Level 4 coaching certifications. He has trained several duathletes, cyclists, and triathletes to podium positions in USAT National and World events.

JOIN THE CHALLENGE!

WHAT PAUL'S ATHLETES ARE SAYING!

If I were to search for one thing that’s either missing or somehow below my expectations, I'd come up empty...completely empty. I believe there was one occasion where it took Chris the ungodly time of several hours to respond to an email (I'm joking....that's certainly quite acceptable), but he's usually back to me in a matter of minutes, and certainly within the hour.

Brian, Pennsylvania

Chris is one of your best. He took me on when he did not have too--and my FTP went from 250 to 297, Cat 5 to Cat 4, went from 267 in weight to 227, still have a lot of work to do, but goal is to be 195, but we started in January making great strides. Moreover, Chris’ love for the sport is incredible to watch, and how he Coaches and the respect he commands at Crit and Road Races says it all! Thank you both for allowing me to train with your group!

Peter, Orlando

I am extremely happy with Chris's coaching. Prior to training with Chris I have done quite a bit of cycling myself but hit a plateau. Chris identified very quickly what the limiters were and we started working on it. Since then I have seen a lot of improvement and I am sure there is still a lot to come. Chris is always very responsive to my questions and does a really great job at explaining the reasons for why we train a certain way, which is very important to me.

Marie-Louise, Alberta

Not quite sure how he does it, but I feel as though I'm the only guy in the planet he's working with....it’s an amazing experience! When I am disappointed with myself or the performance on a particular workout, he's there immediately to let me know we're on track, that my training load is doing what it’s supposed to do (find my limits) so that he can better train me in the next workout and the next block. My goal is to get the absolute best out of me; his goal is to help me define my best, then stretch for even more.

Todd, San Diego

Paul Ozier

PCG Elite Coach / USAC Level II Coach

Asheville, NC

Training Peaks Level 1 Certified

BikeFit Trained

CPR Certified

Safe Sport Certified

Focus: ZWIFT, Gravel, Gran Fondo, Road Racing, Criterium, MTB, Cyclo-cross, Centuries

Paul began his cycling adventure in the early 1980s. Casual rides with friends soon turned into who

could ride farther and faster than the others. A hidden competitiveness emerged.

It was not until the late 90s that Paul took on a coach (Hunter Allen of Peaks Coaching Group) and followed a structured training plan. “Quickly I realized I had been guessing, wasting time, and missing out on years of what could have been much better fitness and performance.” Racing and general riding

excelled. In his mid-40s Paul moved up to a Cat II road cyclist. Performance in his late 40s was better than his 20s!

Paul has a background of road racing, mountain bike racing, Zwift, Centuries, and Gran Fondos. For 2020 Paul has a season of Gravel races, Centuries and Gran Fondo events to fill his plate.

“As I get older (now in early 50s, yet still feeling 21) I am still focused on my fitness, power, FTP, all the technical things, and getting better and faster. I love the “non-race events” more and more, even though they are always challenging, fast, and filled with racers, and I always hope they will have me crawling home

by the end”. Even though many riders may not ride at that super hard intensity, your events are a lot more fun when you

have proper coaching, are fit, and at a new level in your cycling performance. Paul’s goal is to make your goal possible no matter what cycling path you take.

Each athlete is an individual with varying abilities, skills, capabilities, qualities and un-tapped potential. Most athletes have undiscovered potential that is not realized until they have an unbiased, outside view of their talents. "It is the 1 and 2% differences that add up to a wealth of improvements for the athlete".

“Hindsight is 20/20. If I knew then, what I know now, I would have been light years ahead of the game. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30+ years so you do not have to spend years with trial and error, wondering if you are doing the right thing, and only hoping to get better.”