Three-Month Long-Distance Endurance Plan for Tataka: Building Fitness for 70K with 2,330m of Climbing

The biggest difference between Tataka and Wuling: time. Finishing in 6-7 hours means your body has to endure stress for much longer. This plan is specifically designed for endurance building.

Prerequisites

• Current FTP: 180-220W
• Body weight: 60-80kg
• Weekly training hours: Already able to reach 7-8h
• Longest single ride: 2-2.5 hours
• Training history: At least 1 year of consistent riding

3-Month Overview

Month	Focus	Weekly Training	Longest Single Ride
1	Aerobic base expansion	8-9h	3h
2	Intensity introduction, moderate long rides	9-10h	4.5h
3	Event-specific simulation, Taper	10h→4h	5h

Month 1: Aerobic Base (Weeks 1-4)

Goals

• Extend single ride duration
• Build fat oxidation capacity
• Adapt to long hours in the saddle

Typical Weekly Schedule

Monday: Rest or 30min stretching
Tuesday: 1h including 3×8min SST (88-92% FTP)
Wednesday: 1h Z2
Thursday: 1h climbing (find a 20min climb, moderate intensity × 2)
Friday: Rest
Saturday: Long ride

• Week 1: 2.5h Z2
• Week 2: 3h Z2
• Week 3: 3.5h, including 1-2 × 20min Z3
• Week 4: 3h (recovery week)
  Sunday: 1h recovery ride

Long Ride Key Points

• Steady pacing: heart rate in Z2
• Nutrition practice: eat every 30-45 minutes
• Route variety: experience different terrain

Expected Progress

• By the end of the month, you can ride 3.5h continuously without fatigue
• FTP may improve by 3-5%
• Slight decrease in body fat

Month 2: Intensity Building (Weeks 5-8)

Goals

• Raise FTP
• Introduce longer high-intensity efforts
• Half-simulation of Tataka

Typical Weekly Schedule

Monday: Rest
Tuesday: 1h threshold intervals (4×10min @ 100% FTP, 3min rest between sets)
Wednesday: 1h climbing Z3
Thursday: 1h VO2max (5×5min @ 110% FTP)
Friday: Rest or core work
Saturday: Long ride

• Week 5: 3.5h including 2×20min Z3
• Week 6: 4h including 3×20min Z3
• Week 7: 4.5h including 1×40min Z3
• Week 8: 3.5h recovery
  Sunday: 1h recovery

Key Workout: Extended Z3

• Maintain Z3 for 40 minutes during long rides
• Simulates the steady-state intensity of the middle section of Tataka
• Keep heart rate at 80% HRmax
• Power at 85-90% FTP

Advanced Nutrition

• 60-80g carbohydrates per hour
• Hydrate every 20 minutes
• Test different energy gel brands

Month 3: Event-Specific Simulation + Taper (Weeks 9-12)

Week 9: Tataka Simulation

Goal: Test full equipment, nutrition, and fitness

Weekly Schedule:

• Tuesday: 1h VO2max short intervals
• Thursday: 1h climbing
• Saturday: 5h race simulation
  • 120 km + 2,500m elevation gain
  • Full race equipment
  • Full race nutrition plan
  • Simulate wake-up time and breakfast
• Sunday: Complete rest

Week 10: Final Push

Weekly Schedule:

• Tuesday: 1h threshold intervals
• Thursday: 1h climbing, 40min steady state
• Saturday: 4h Z2 including 2×30min Z3
• Sunday: 1h recovery

Week 11: Start Tapering

Reduce volume by 30%, keep intensity:

• Tuesday: 1h + 3×5min @ 100% FTP
• Thursday: 1h Z2
• Saturday: 3h Z2 (last long ride)
• Sunday: 1h recovery

Week 12: Full Taper

• Monday: Rest
• Tuesday: 45min + 3×3min @ FTP
• Wednesday: 45min Z2
• Thursday: Rest
• Friday: 45min + short sprints
• Saturday: 30min activation
• Sunday: Race day

Recommended Long Ride Routes (for Central Taiwan riders)

3-Hour Level

• Taichung → Nantou → Caotun loop (100 km)

4-Hour Level

• Puli → Yuchi → Sun Moon Lake loop → Shuili (120 km)

5-Hour Level (Tataka Simulation)

• Shuili → Xinyi → Shenmu → Alishan boundary marker and turn back
• Or: Shuili → Tataka test ride (if you’re willing to take on the challenge)

Nutrition and Recovery

Daily Caloric Intake

• Training days: TDEE + 300-500 kcal
• Rest days: TDEE
• Carbohydrates 50-55%, protein 20%, fat 25-30%

Post-Workout

• Within 30 minutes: 20-30g protein + 60g carbohydrates
• Recommended: chocolate milk + banana
• Or: whey protein + peanut butter toast

Sleep

• At least 7.5 hours
• You can sleep 1 extra hour after Saturday long rides
• 20-30 minute nap (if time allows)

Recovery Weeks (once every 4 weeks)

• Reduce volume by 30-40%
• Slightly reduce intensity
• Let the body absorb the training

Monitoring Progress

Monthly Testing

• Test FTP at the end of each month (20min all-out effort)
• Record longest single ride and how you felt
• Resting heart rate, HRV

Expected Progress

• Month 1: FTP +3-5%
• Month 2: FTP +5-8%
• Month 3: FTP +2-4% (barely increases during taper)

Warning Signs (need rest)

• Resting heart rate > average +10 bpm (overtraining)
• HRV continuously declining
• Unable to complete scheduled workouts
• Declining sleep quality
• Loss of appetite

Mental Preparation

Building Confidence

• Look at your success rate after completing simulation days
• Record every improvement
• Visualize race day scenarios

Managing Anxiety

• Start meditating 2 weeks before the race
• Don’t read too many tips online (information overload)
• Trust your plan

Conclusion

Three months of Tataka training is not just a physical challenge, but also a discipline of lifestyle. Consistent weekly hours, regular long rides, progressive overload—in the end, you’ll stand at Tataka Saddle on race day and tell yourself: these three months of effort were worth this breathtaking view in this moment.

Related Reading

• Tataka KOM Climbing Training: New Central Cross-Mountain Gate Training Plan
• Road Bike Climbing-Specific Training: The Scientific Preparation for the Wuling Challenge
• Climbing Endurance: Designing and Executing a 30-Minute Sustained Workout
• West Approach Wuling 12-Week Training Plan: Advanced Schedule for Finishing Within 5 Hours