Classic 16 Week Intermediate Program

Average Weekly Training Hours 12:03
Training Load By Week
Average Weekly Training Hours 12:03
Training Load By Week

This 16 week training program is designed for the intermediate / experienced rider looking to incorporate a classical 16 week periodised program to be able to improve all aspects of their cycling performance. THis program consists of 4 x 3 week block of functional strength training, aerobic conditioning, threshold conditioning and peak power inprovements. The longest week in this program will be approximately 17 hours. The average time commitment will however be approximately 14 hours. This program is designed to cater to the needs of the working competitive riders wether it be male or female, with prior riding and training experience. A moderate to high fitness level is required at the start of the training program

Sample Day 1
2:00:00
80TSS
Fasted IMTG (IntraMuscular TryGlyceride) Ride.

Ride for 2 hours in zone 2 only. This ride is best to be done first thing in the morning. Do not eat breakfast. Drink a strong cup of coffee and drink only water. If you can't do the ride first thing in the morning, restrict all sources of carbohydrate until you manage to do your ride.

Sample Day 2
2:00:00
90TSS
5 x 15 Sec Maximal Sprints

Ride in Zone 2 only (except for the sprints). During the ride (once warm) complete 5 x 15 seconds maximal neuromuscular sprints with a minimum of 5 min recovery between intervals.

While riding along at a comfortable intensity and cadence, sprint maximally without changing gears. You should kick (you may get out of the saddle) initially and then sit down once your cadence becomes too high, keep on sitting and spinning at this high cadence for the rest of the 15 seconds.

Sample Day 3
1:50:00
111.5TSS
Strength: 6 x 4 min

Warm up for 30 min in zone 2 and 3: Follow with 6 x 4 minutes in a high gear and at a low cadence (Use a gear which you can only just turn over. Keep your cadence at 40-50 during the high gear efforts and at 90 during the rest periods. Rest 4 min in zone 2 between each high gear effort. Warm down 30 min - zone 2.

Sample Day 4
2:00:00
80TSS
Fasted IMTG (IntraMuscular TryGlyceride) Ride.

Ride for 2 hours in zone 2 only. This ride is best to be done first thing in the morning. Do not eat breakfast. Drink a strong cup of coffee and drink only water. If you can't do the ride first thing in the morning, restrict all sources of carbohydrate until you manage to do your ride.

Sample Day 6
3:00:00
150TSS
Fixed gear session - Strength

Ride a fixed gear riding on rolling course (Limit to 3 gears - range 53/19 - 53/15). Maintain your heart rate in zone 2 (flats) to upper zone 3 (inclines / hills).

Sample Day 7
2:00:00
76.9TSS
Long Slow Distance (LSD) Ride

Ride in Zone 2 only

Sample Day 9
2:00:00
90TSS
5 x 15 Sec Max Sprints

Zone 2 LSD ride and during the ride complete 5 x 15 seconds max sprints with 5 min recovery between intervals. All out effort!