Intermediate Road Cycling 110km sub 3 hours program - 15 weeks

Average Weekly Training Hours 09:43
Training Load By Week
Average Weekly Training Hours 09:43
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 15 weeks long: 1 Test Week, 12 Training Weeks, 1 Taper Week, 1 Recovery Week.
There is a retest in week 9.

Training time builds from 8 hours and 41 minutes per week to a maximum of 14 hours and 54 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 9
1:19:00
57.7TSS
Bike Musc End 2.21.079.02

WU:
10 mins Z1
5 mins Z2

MS:
10 mins Z3 @60-70rpm
8 mins Z2 @80-90rpm

repeat 3 times

LD:
10 mins Z1

Sample Day 12
0:20:00
Core Training

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:
Core Training
3 sets of each exercise

LD:
5 mins Z1

Sample Day 13
2:30:00
105TSS
Bike Aer End + T 3.21.150.01

WU:
30 mins Z1

MS:
20 mins Z2
2 mins Z4

repeat 5 times

LD:
10 mins Z1

Sample Day 18
1:30:00
60TSS
Bike Aer End 2.21.090.03

WU:
8 mins Z1
7 mins Z2

MS:
1 hr 10 mins Z2 on the flats, Z3 on the hills

LD:
5 mins Z1

Sample Day 26
0:20:00
Core Training

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:
Core Training
3 sets of each exercise

LD:
5 mins Z1

Sample Day 33
0:20:00
Core Training

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:
Core Training
3 sets of each exercise

LD:
5 mins Z1

Sample Day 35
2:00:00
80TSS
Bike Aer End + Power 2.22.120.02

WU:
20 mins Z1

MS:
20 mins Z2 @80-90rpm
10 mins Z2 @50-60rpm

repeat 3 times

LD:
10 mins Z1

Coach Shamus
|
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.