Road Cycling (Intermediate) 160km sub 5 hours 30 mins - 17 weeks

Average Weekly Training Hours 06:42
Training Load By Week
Average Weekly Training Hours 06:42
Training Load By Week

This training program is aimed at the Intermediate Level athlete who wants to complete a 160km Cycle Race in 5 to 5 and half hours.

This program is 17 weeks long: 1 Test Week, 13 Training Weeks, 2 Taper Week, 1 Recovery Week.
Training time builds from 4 hours and 30 minutes per week to a maximum of 11 hours and 33 minutes.

After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za .
Your training training zones will be calculated and emailed to you.
This is a free service.

Assumptions of this program –
Training average speeds of between 25 and 27 km/h.
Racing average speeds of between 30 and 33 km/h.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand.

You should also include General Strength and Core training sessions when doing Endurance training.
A Basic Core Strength program is available for download with this program.

Sample Day 1
0:45:00
85.4TSS
Bike Test - MAF

WU:
10 mins easy spin
5 x 60s building up to 110 rpm, 60s easy between.
MS:
3 x 10mins @ 180 minus your age, 2 mins easy spin between.
LD:
5 mins easy spin

Sample Day 3
1:15:00
75TSS
Bike Test - 20 min FTP

WU:
20 min easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin
MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
LD:
15 mins easy spin

Sample Day 4
0:30:00
Recovery Ride

Sample Day 6
1:05:00
65.8TSS
Bike Test - 30 min TT

WU:
15 mins Z1
WU2:
60 secs Z3 @100rpm
60 secs Z1 @ 60rpm
repeat 5 times
MS:
30min Time Trial as fast as possible
LD:
10 mins Z1

Sample Day 7
2:00:00
65TSS
Bike Endurance 2:00:00

WU:
30 mins Z1
MS:
75 mins Z2
LD:
15 mins Z1

Sample Day 9
0:49:00
27.8TSS
Power

WU:
10 mins Z1
5 mins Z2

MS:
4 mins Z3, @60rpm, Seated
2 mins Z1, @90rpm

repeat 4 times


LD:5 mins Z2
5 mins Z1

Sample Day 10
0:20:00
Core

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:

Core Training
3 sets of each exercise

LD:
5 mins Z1

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.