Cycle a 100 miles easy in 12 weeks! HR

Average Weekly Training Hours 10:29
Training Load By Week
Average Weekly Training Hours 10:29
Training Load By Week

This plan is designed with the novice through to any skilled cyclist in mind! Based on threshold heart rate values this programme will test you at the start and end. Designed for the rider that wishes to participate either in a sportive or would like to strike it of 'The Bucket List' Ride 100 plan will take you from 0 to your own hero with bundles of structured specific training sessions designed to boost endurance drop weight and see your threshold rise to new levels you thought could never happen. Are you after more endurance? want to ride further without being in pain or fatigued? want to drop some weight? Then this plan if for you!

Sample Day 1
1:00:00
68.3TSS
FTP TEST new

The plan here is to test the body to see how we have adapted off previous training, and set new zones we aim to test every 6-8 weeks.

20min vigorous warmup -
5 mins @ 90rpm
2mins@ 95rpm
2mins @ 100rpm
30 secs @ 110rpm
2 mins 30 secs @ 90rpm
6 sec seated sprint
54 secs recovery @ 90rpm (x3)
5mins recovery @ 90rpm

20min watt bike 20 min test!
(take a picture of your results once you have tested these will be your new zones and are important the date you will need is avg watts, avg hr, wpkg. once tested reset threshold values within *settings zones*)

Cool down 20 mins @ z2 roughly 95rpm

All information you require can be found at the link below
https://wattbike.com/uk/functional-threshold-power

Including how to calculate your threshold value of the 20 min test.

Sample Day 2
1:00:00
25TSS
2 x 15s with a 6 sec sprint to finish

Warm up -

Vigorous high rpm build from 90 rpm to 100rpm over the first 5 mins
Recover for 2 mins @ 90 rpm
2 x 10 sec sprints with 20 sec recovery
2 mins recovery @ 90rpm

Main Set - 15 min threshold efforts finishing with a maximal 6 sec sprint.

5 mins recovery @ 90 rpm

15 min threshold efforts finishing with a maximal 6 sec sprint.

Cool down for 15 mins @ 90-95 rpm

Sample Day 3
1:30:00
63.3TSS
Sweetspot 5x10min Blocks

Warmup @ z2 and 95rpm concentrate on smooth pedalling for 5 mins.
Then pickup the cadence slightly and build in to high z3 for 2 mins and back off slowly up to 10 mins.

Main set - 5 x 10 min blocks between 88-93% of Lactate threshold value (Sweetspot)

"The idea of sweetspot training is to get the most training value for your time on the bike. Sweetspot training therefore balances the exercise intensity and volume of training – hence the term ‘sweetspot’."

Cooldown @ 95/100rpm for 10 mins at z2

Sample Day 4
2:00:00
Group ride 2 hours

Sample Day 6
1:57:00
87TSS
Sweetspot Pyramid

Sweetspot Pyramid

Warm-Up: 10 minute warmup with one 3-minute effort at 100% of your LTHR(Lactate threshold) to shock the system and prepare you for the next two hours. Ride easy for 5 minutes and then begin your main set of work.


Main set -

10,12,14 mins @ 88-93% LTHR
5 mins recovery between each interval
14,12,10 mins @ 88-93% LTHR
5 mins recovery between each interval

10 mins cool down high cadence 95/100rpm smooth pedalling z2 hr

The idea of sweetspot training is to get the most training value for your time on the bike. Sweetspot training therefore balances the exercise intensity and volume of training – hence the term ‘sweetspot’.

Sample Day 7
3:00:00
60.8TSS
Gentle club ride

This is to incorporate a bit of socializing back into cycling, enjoy, stop at that café, have a laugh but most of all come back fresh!

Not to many cakes!

Sample Day 8
1:30:00
66.7TSS
2 x 20s sweetspot

Warm up - 20 min British Cycling Leg Speed and Efficiency work out
20 min @ sweet spot high z3
20 min @ z2
20 min @ sweet spot high z3
Recovery 10 mins z1-2

BikestrongUK
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BikestrongUK

Anyone can ride a bike, attend a sportive or go on a local club ride, but being competitive is only for those who are committed, and intend to give 100% to achieve their success. Before you decide to conquer the world, you must first take on yourself which is where we come in. BikeStrongUK provides individualised specific personal programmes for cyclists of all disciplines.