12 week Cycling program (100km event)

Author

Steve Elden

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling gran fondo/century intermediate

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Summary

Event 80-100km intermediate rider
12 week plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:48

Steve Elden

Protrain

Just started cycling and realise you love being on a bike?

Are you an experienced rider looking to improve your performance?

Do your goals for next year include some of the one-day events?

What about club-level racing or the national road champs?

Contact Steve at PROTRAIN and he can talk to you about a personalised training program or using the Bike Fit Studio, he can help you find your optimal position on your bike.

Back to Plan Details

Sample Day 1

0:50:00
12.43mi
Easy ride

Training - It is showing your body increasing levels of intensity and time, then letting it recover.If you are starting for the first time, scale everything down, don't stress or over work, that's worse than being 'underdone' Enjoy!!

Sample Day 3

0:50:00
12.43mi
Easy ride

Training - It is showing your body increasing levels of intensity and time, then letting it recover.If you are starting for the first time, scale everything down, don't stress or over work, that's worse than being 'underdone' Enjoy!!

Sample Day 5

1:15:00
18.64mi
Easy Ride

Easy ride

Sample Day 6

1:30:00
24.85mi
Easy Ride

Easy ride

Sample Day 8

1:00:00
15.53mi
Hills

Choose a ride that has hills

Sample Day 10

1:00:00
15.53mi
Easy Ride

Easy ride

Sample Day 12

1:30:00
24.85mi
Up tempo

up tempo ride. 3 x 3min up tempo efforts during ride. (up tempo is faster pace than easy but not flat out).

12 week Cycling program (100km event)

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