Intermediate Road Cycling 160km sub 5 hours 30 mins program - 17 weeks (V3.1)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

17 Weeks

Typical Week

5 Bike, 2 Other, 1 Day Off, 2 Strength

Longest Workout

7:00 hrs

Plan Specs

cycling gran fondo/century intermediate masters time goal hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This training program is aimed at the Intermediate Level road cyclist who wants to complete a Grand Fondo / Century Ride in a respectable 5 to 5 and half hours.

Training volume builds from 6 hours and 05 minutes to a maximum of 13 hours and 58 minutes.

The program is 17 weeks long:
1 Test Week,
7 Base Training Weeks,
7 Build Weeks
1 Taper Week,
1 Recovery Week.

After completing the tests in week 1 and 9, Submit your data here: https://multisportcoaching.co.za/performance-data/

Your training zones will be calculated and emailed to you.
This is a free service.

As the training zones for this program are based on %Max Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.

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

When participating in an endurance training program, you can enhance your training and hence performance by including Flexibility and Core training sessions
Both a cycling-specific core strength and flexibility training program are included with this program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:35
Training Load By Week
Average Weekly Training Hours: 08:35
Average Weekly Breakdown

Coach Shamus

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.

Back to Plan Details

Sample Day 1

1:30:00
60TSS
Bike Aer End 1.10900

WU:
30 mins Z1

MS:
50 mins Z2, up to 75% on the hills

LD:
10 mins Z1

Sample Day 2

0:30:00
20TSS
Recovery Ride

WU:
10 mins Z1

MS:
10 mins Z2

LD:
10 mins Z1

Sample Day 3

1:15:00
69.7TSS
Bike Test - 20 min FTP

*Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 4

0:30:00
20TSS
Recovery Ride

30 minute ride to loosen up after the FTP test

Sample Day 6

1:06:00
47.3TSS
Bike Musc End 1.21.051.04

WU:
10 mins Z1
10 mins Z2

MS:
10 mins Z3 @70-80rpm
8 mins Z2 @90-100rpm

repeat 2 times

LD:
10 mins Z1

Sample Day 7

2:00:00
80TSS
Bike Endurance 2:00:00

WU:
30 mins Z1

MS:
75 mins Z2, up to 75% on the hills

LD:
15 mins Z1

Sample Day 9

0:49:00
40.7TSS
Power

WU:
10 mins Z1
5 mins Z2

MS:
4 mins Z4 @50-60rpm Seated
2 mins Z1 @80-90rpm

repeat 4 times

LD:
5 mins Z2
5 mins Z1

Intermediate Road Cycling 160km sub 5 hours 30 mins program - 17 weeks (V3.1)

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