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Advanced Road Cycling 160km Sub-5 hours Plan (V3.2) - 16 weeks

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.co.za

All plans by this Coach
No Ratings

Length

17 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.

Still have questions about this plan?
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 plan is aimed at an Advanced Road Cyclist who wants to complete a 160km (100 miles) road race in under 5 hours.

The training starts at 7 hours and 35 minutes a week and builds to a maximum of 15 hours and 19 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 10-12: Build Weeks
Weeks 13-14: 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 28 and 31 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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:44 hrs 7:00 hrs
Other x2
0:49 hrs 0:40 hrs
Strength x2
1:00 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:44 hrs 7:00 hrs
Other
0:49 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

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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