This training plan is aimed at a Novice Road Cyclist who wants to complete a 160km (100miles) road race in under 7 hours and 30 minutes.
The training starts at 7 hours and 03 minutes a week and builds to a maximum of 12 hours and 26 minutes per week.
The plan is based on %FTP (Functional Threshold Power) so you will require a POWER meter
This is a POWER based program so it is compatible with Zwift or similar applications.
What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 12 weeks long:
Week 1: Test Week
Weeks 2-5: Base Weeks
Weeks 6-8: Build Weeks
Weeks 9-10: Peak Weeks
Week 11: Taper Week
Week 12: Race Week
Assumptions of this Training Plan –
You already have already completed at least 10 weeks of base training.
Your average training speeds are between 20 and 23 km/h.
What you will need for the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.
##Must have a POWER meter.
If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za
MultiSportCoaching
Empowering Athletes to Excel in Sport and Life
With over 30 years of coaching experience, we specialize in helping everyday athletes achieve extraordinary results. Our philosophy is simple: elite-level progress doesn’t require elite-level sacrifice.
Whether you’re training for your first triathlon or chasing a podium finish, our approach ensures you’ll perform at your peak
Let’s redefine what’s possible.
https://multisportcoaching.co.za