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Intermediate Road Cycling 160km sub 6 hours 30 mins program - 15 weeks (V3.2)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching

All plans by this Coach
No Ratings

Length

15 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This training program is aimed at the Intermediate Level road cyclist who wants to complete a Grand Fondo / Century Ride in a respectable 6 to 6 and a half hours.

This program is based on %Threshold Heart Rate so your training zones will update (automatically) as your Threshold Heart Rate increases with fitness gains.

Training volume builds from 6 hours and 38 minutes to a maximum of 13 hours and 58 minutes.

The program is 15 weeks long:
1 Test Week,
5 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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
7:00 hrs 7:00 hrs
Otherx2
0:50 hrs 0:40 hrs
Strengthx2
1:00 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:00 hrs 7:00 hrs
Other
0:50 hrs 0:40 hrs
Strength
1:00 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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 from 1991 to 1994.