Intermediate Road Cycling 160km sub 5 hours 30 mins program - 17 weeks (V3.3)
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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.
This is a POWER based program so it can be used on Zwift or similar applications.
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 %FTP you will need a Power Meter to get the best results.
We whole-heartedly recommend the CycleOps brand.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:45 hrs||7:00 hrs|
|0:49 hrs||0:40 hrs|
|1:00 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:45 hrs||7:00 hrs|
||0:49 hrs||0:40 hrs|
||1:00 hrs||0:45 hrs|