Cycling 100K -Intermediate

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week

This 12-Week intermediate training plan is for the experienced cyclist looking to successfully complete a 100-K ride. The athlete using this plan enjoys cycling and is currently cycling several days per week, either on a stationary bike, in a spin class or outdoors. The athlete should be able to ride outdoors for 2 hours to begin this plan.

Sample Day 1
0:45:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 1
0:30:00

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.

Sample Day 2
1:00:00

BT: Tempo intervals. On road or trainer. Warm-up and then do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position. Easy spin for your cool down to round our the hour.

Sample Day 3
0:45:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 3
0:30:00

Your choice of mode: walk, elliptical trainer, row, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 4
1:00:00

BT: On a course with long & short hills. Do long climbs in the saddle. Attack short hills. By the end 10% or more of time should have been in the 4-5b zones. Work hard on climbs. Easy 5-10 minutes spin to cool down.

Sample Day 6
2:00:00

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com