BIKE - 16 WEEKS to 33M

Average Weekly Training Hours 02:57
Training Load By Week
Average Weekly Training Hours 02:57
Training Load By Week

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 Certified Coach, Certified Personal Trainer, Endurance Athlete, and Ironman finisher.

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.

Sample Day 1
0:15:00
3mi
COURSE RIDE

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
0:20:00
5mi
COURSE RIDE

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
0:30:00
7.5mi
COURSE RIDE

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
0:20:00
5mi
COURSE RIDE

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
0:15:00
3mi
Cadence 5 x :30 Spin Ups

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
0:40:00
10mi
COURSE RIDE

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
0:20:00
5mi
COURSE RIDE

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.

Kim Welk

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.