This training plan is aimed at an Intermediate Road Cyclist who wants to complete a 160km (100 miles) road race in under 5 hours and 30 minutes.
The training starts at 6 hours and 05 minutes a week and builds to a maximum of 13 hours and 58 minutes per week.
The plan is based on %THR (Threshold Heart Rate) so you will require a heart rate monitor.
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 16 weeks long:
Week 1: Test Week
Weeks 2-8: Base & Build Weeks
Week 9: Re-Test Week
Weeks 10-14: Peak Weeks
Week 15: Taper Week
Week 16: Race Week
Assumptions of this Training Plan –
You already have already completed at least 12 weeks of base training.
Your average training speeds are between 25 and 28 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 heart rate monitor.
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