Road Cycling (Intermediate) 110km sub 3 hours - 14 weeks

Average Weekly Training Hours 09:47
Training Load By Week
Average Weekly Training Hours 09:47
Training Load By Week

This training program is aimed at the Intermediate Level athlete who wants to complete a 110 km Cycle Race in 3 and a half hours or less.

This program is 14 weeks long: 1 Test Week, 10 Training Weeks, 2 Taper Week, 1 Recovery Week

Training time builds from 8 hours and 50 minutes per week to a maximum of 14 hours and 50 minutes.

After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za .
Your training training zones will be calculated and emailed to you.

This is a free service.

Assumptions of this program –

Training average speeds of between 25 and 27 km/h
Racing average speeds of between 30 and 33 km/h

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand.

You should also include General Strength and Core training sessions when doing Endurance training.

A Basic Core Strength session is available for download with this program.

Sample Day 1
0:51:00
MAF TEST

WU:
10 mins Z1

MS:
10 mins in MAF Zone
2 mins easy

repeat 3 times

LD:
5 mins Z1

Sample Day 3
1:15:00
75TSS
Bike Test - 20 min FTP

WU:
20 min easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin
MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
LD:
15 mins easy spin

Sample Day 4
0:30:00
Recovery

Recovery Ride
30 mins Z1

Sample Day 6
1:05:00
65.8TSS
Bike Test - 30 min TT

WU:
15 mins Z1
WU2:
60 secs Z3 @100rpm
60 secs Z1 @ 60rpm
repeat 5 times
MS:
30min Time Trial as fast as possible
LD:
10 mins Z1

Sample Day 7
2:00:00
65TSS
Bike Endurance 2:00:00

WU:
30 mins Z1
MS:
75 mins Z2
LD:
15 mins Z1

Sample Day 9
1:19:00
Power

WU:
10 mins Z1
5 mins Z2

MS:
10 mins Z3 @70rpm
8 mins Z1
@100rpm

repeat 3 times

LD:
10 mins Z1

Sample Day 10
1:45:00
Endurance

WU:
15 mins Z1

MS:
1 hr 20 mins Z1 on the flats, Z2 on the hills

LD:
5 mins Z1

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.