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BIKE - 16 WEEKS to 25 M (DCR)

Author

Team W Coaching

All plans by this Coach
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Length

16 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 16 week training plan is geared towards the beginner/intermediate cyclist who will be starting a 25M 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 Triathlon Level 1 Certified Coach, USA Cycling Level 3 Certified Coach, Training Peaks Level 2 Certified 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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
2:17 hrs 1:25 hrs
Day Offx2
—— ——
Strengthx1
0:26 hrs 0:30 hrs
X-Trainx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
2:17 hrs 1:25 hrs
Day Off
—— ——
Strength
0:26 hrs 0:30 hrs
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Kim Welk

Team W Coaching

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.