20 Weeks, 100mile Sportive sub 6 hour, Maximum 9 Hrs per week, Over 40s, Intermediate

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

Complete a century ride in under 6 hours following this 21 week programme.
Designed predominantly for a spring time sportive, with reduced training time volume the dark winter nights weeks, with short sharp turbo sessions. As the days get longer your rides will get longer, gradually progressing you to close to your sportive distance.

Sample Day 1
0:55:00
Rest Week Test

This First workout is designed to test for your threshold heart rate and power. It can be performed on either a turbo trainer or on a flat road with few junctions.
After warming up for 15 minutes, perform an all out 30minute Time Trial, go as fast as you can. Cool down with 10minutes of easy pedalling.

To work out your Threshold Heart Rate take the average Heart Rate of the last 20 minutes of the 30minute TT and input this data into the yellow box on the attached spread sheet.

For Power do the same.

Sample Day 2
1:00:00
1 Hour Explosive Power

On the Turbo trainer or road warm up in heart rate/power zone 2 for 20minutes. Following the warm up do five 5 second bursts in a reasonably hard gear. Recover for 1 minute between each burst with light pedalling.after the 5 bursts ride in Zone 2 for 5 minutes before repeating the 5 bursts again. Do 3 reps in total. Cool down by riding in zone 1 for 15 minutes

Sample Day 4
1:00:00
1 Hour Explosive Power

On the Turbo trainer or road warm up in heart rate/power zone 2 for 20minutes. Following the warm up do five 5 second bursts in a reasonably hard gear. Recover for 1 minute between each burst with light pedalling.after the 5 bursts ride in Zone 2 for 5 minutes before repeating the 5 bursts again. Do 3 reps in total. Cool down by riding in zone 1 for 15 minutes

Sample Day 6
1:00:00
1 Hour Explosive Power

On the Turbo trainer or road warm up in heart rate/power zone 2 for 20minutes. Following the warm up do five 5 second bursts in a reasonably hard gear. Recover for 1 minute between each burst with light pedalling.after the 5 bursts ride in Zone 2 for 5 minutes before repeating the 5 bursts again. Do 3 reps in total. Cool down by riding in zone 1 for 15 minutes

Sample Day 7
2:00:00
Sunday 2 hour Sprint Work Out

Warm up in heart rate/power zone 2 for the first 30 minutes of your ride. Following the warm up perform 8 maximum speed 15 second sprints. Heart rate zones do not apply to these sprints just go hard as you can. Power should be in zone 7. Between each sprint recover with 5 minute of zone 2 riding. After completing the sprints cool down for the remaining 15 minutes with zone 1 riding

Sample Day 9
1:00:00
1 Hour Explosive Power

On the Turbo trainer or road warm up in heart rate/power zone 2 for 20minutes. Following the warm up do five 5 second bursts in a reasonably hard gear. Recover for 1 minute between each burst with light pedalling.after the 5 bursts ride in Zone 2 for 5 minutes before repeating the 5 bursts again. Do 3 reps in total. Cool down by riding in zone 1 for 15 minutes

Sample Day 11
1:00:00
1 Hour Explosive Power

On the Turbo trainer or road warm up in heart rate/power zone 2 for 20minutes. Following the warm up do five 5 second bursts in a reasonably hard gear. Recover for 1 minute between each burst with light pedalling.after the 5 bursts ride in Zone 2 for 5 minutes before repeating the 5 bursts again. Do 3 reps in total. Cool down by riding in zone 1 for 15 minutes

Dan Hustwayte

Short Story
****
10 years of experience in endurance performance.
Master's Degree in Sport and Exercise Physiology
Personal Trainer
Cycling Coach
Average endurance athlete