BIKE - 16 WEEKS to Wacky 33M
Author
Team W Coaching
All plans by this CoachLength
16 Weeks
Typical Week
3 Bike, 1 Other, 1 X-Train, 2 Day Off, 1 Strength
Longest Workout
2:00 hrs
Plan Specs
cycling road cycling beginner pace based strength base period
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Summary
This 16 week training plan is geared towards the beginner/intermediate cyclist who will be starting a 33M event 16 weeks from now. It is ok to start with less than 16 weeks as there is a base period built in. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to bike 3 miles prior to starting this plan. The plan was developed by Kim Welk, Endurance Coach, USA Cycling Level 3 Certified Coach, USA Triathlon Level 1 Certified Coach, Training Peaks Level 2 Accredited Coach, Certified Personal Trainer, and Endurance Athlete.
NOTES:
*Times are approximate and will vary based on average pace. All ride distances are calculated based on a 15mph average. This should provide a starting point for time allocation etc.
*This schedule is periodized to include a 4 week base, 3 - 3 week builds, 2 weeks peak/transition and 1 week race.
Apply using event date.
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Stats
Sample Day 1
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 3
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 6
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 8
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 10
Focus on keeping cadence high adding resistance on and off. Do 5 :30 spin ups where cadence is 110+ - try to maintain 85-90 rest of the time.
Sample Day 13
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 15
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.