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150 km Challenge Beginner

Author

Jeremie Rosset

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling road cycling beginner intermediate power based

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Plan Description

You never try to realize a 150km road cylcling?
Here's a program to be completed in 8 weeks to achieve your goal.

This program should be used for an athlete who has a good cycling base in the past 10 weeks, about 1000km done. The schedule consists of 3 trainings per week.

Before starting this program, you should train 2 or 3 times a week for 10 weeks during 2 hours at a low intensity. This low intensity makes you able to accumulate the training's stress and prevent injuries.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremie.rosset@unil.ch



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:13 hrs 4:30 hrs
0:25 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
5:13 hrs 4:30 hrs
0:25 hrs 0:20 hrs

Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

1:30:00
84.4TSS
Endurance

Sample Day 1

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

Sample Day 3

1:32:00
108.6TSS
Threshold

Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Sample Day 5

2:00:00
114.2TSS
Tempo

Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)

Sample Day 5

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 8

1:35:00
116.5TSS
Threshold

Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Sample Day 8

0:20:00
26.7TSS
Lower body workout2

Can be realised during running for exemple

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