Novice Road Cycling 160km Sub-7 hours 30 mins Plan (V3.2) - 12 weeks
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This training plan is aimed at a Novice Road Cyclist who wants to complete a 160km (100 miles) 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 %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 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 heart rate monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:06 hrs||6:00 hrs|
|0:48 hrs||0:40 hrs|
|1:03 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:06 hrs||6:00 hrs|
||0:48 hrs||0:40 hrs|
||1:03 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor