Telkom 947 Cycle Challenge 2018 - 20 Week Training Plan (Ends on 18/11/2018)

Average Weekly Training Hours 07:01
Training Load By Week
Average Weekly Training Hours 07:01
Training Load By Week

Training Plans have been developed by Cycling SA Coaching Commission for the Telkom 947 Cycle Challenge on the 18th November 2018.
Once you have entered the challenge you will receive a unique voucher code that you can use to access this plan for free!
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The 20-week plan (plus a few extra days just to start you off!) is designed to be started from 20-weeks to go i.e. from the 1st July, and will take you from the couch to cycling glory on the 18th November if you follow the plan ;)
Should you still have not climbed on your bicycle by the 1st August you should look to use one of the shorter plans instead which are all specifically designed around the the number of weeks left. As we get closer to Cycle Challenge Sunday additional plans will be available for download with ever reducing opportunity to build up a solid foundation to carry you from the start to the finish.
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This training plan is suitable for a variety of cyclists with the common end goal of completing the Telkom 947 Cycle Challenge on the 18th November 2018.
It has a long steady progression to build up your aerobic fitness, providing you with a solid base from which to start introducing intensity and harder interval workout sessions.
It is equally suitable for cyclists who ride regularly but haven’t followed a structured training plan before or who are looking to get fit after a bit of a winter hibernation. Optional sessions give you the opportunity to do some cross training. It's important to view this plan as a guide, feel free to move workouts around to fit in with the demands of your life and remember that adequate recovery is as important as your hard sessions.
If you feel the planned ride duration is either too long or too short then please feel free to adjust accordingly, just be aware of the differences between fatigue, lack of fitness and laziness ;)
The harder you train the harder you need to recover, there are a multitude of fitness devices that provide guidance around the recovery times post exercise.
Any questions, or additional information you require, can be directed to coach@hsp.co.za (the official coaching account for the Telkom 947 Cycle Challenge).

Have fun on this journey, enjoy the privilege of riding a bicycle and be courteous and considerate to all road users (but especially fellow cyclists!)

Alasdair Garnett
Chairman Cycling South Africa Coaching Commission
coaching@cyclingsa.com
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http://www.cyclechallenge.co.za/training
https://www.cyclingsa.com/

Sample Day 2
1:30:00
82.2TSS
Aerobic Endurance 1 to 2 hrs

Solid aerobic ride
Zone 2 (75% Max HR)
Cadence 90+
Maintain a consistent effort throughout the ride focusing on pedaling, enjoying the ride and not being out of breath.
If this is your first ride, take it easy! The race is not for 20-weeks and there's plenty of time to get fit. Use your gears to maintain a comfortable cadence especially on the climbs and bumps, there's no need to push hard up climbs at this stage.

Sample Day 5
0:45:00
32.3TSS
Aerobic Capacity 45'

Warm up:
Progressive with 2 x spin-ups (high cadence low resistance efforts)
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- 5 mins Aerobic Capacity (Z2, RPE 3) comfortable cadence
- 5 mins Aerobic Capacity (Z2 RPE 3/4) increase cadence 5 to 10 rpm
Repeat 3 times
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Cool down
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Objective:
- Develop cardiovascular / aerobic capacity (build your engine, the bigger the better!)
- Improve neuromuscular co-ordination, increasing cadence ability (better pedaling efficiency means more speed with the same effort)

Focus:
Relaxed upper body specifically your arms and shoulders, don't strangle the handlebars.
If you feel your shoulders creeping up to your ears, shrugs your shoulders, take a few deep breaths and move your fingers as if you were playing the piano.

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For more information on Aerobic Capacity Building, how to train with or without power and heart rate or Perceived Exertion (RPE) click here:
http://www.cyclechallenge.co.za/training

Sample Day 7
0:45:00
32.3TSS
Aerobic Capacity 45'

Warm up:
Progressive with 2 x spin-ups (high cadence low resistance efforts)
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- 5 mins Aerobic Capacity (Z2, RPE 3) comfortable cadence
- 5 mins Aerobic Capacity (Z2 RPE 3/4) increase cadence 5 to 10 rpm
Repeat 3 times
______________________
Cool down
______________________
Objective:
- Develop cardiovascular / aerobic capacity (build your engine, the bigger the better!)
- Improve neuromuscular co-ordination, increasing cadence ability (better pedaling efficiency means more speed with the same effort)

Focus:
Relaxed upper body specifically your arms and shoulders, don't strangle the handlebars.
If you feel your shoulders creeping up to your ears, shrugs your shoulders, take a few deep breaths and move your fingers as if you were playing the piano.

______________________________________
For more information on Aerobic Capacity Building, how to train with or without power and heart rate or Perceived Exertion (RPE) click here:
http://www.cyclechallenge.co.za/training

Sample Day 8
0:45:00
40TSS
Cross-training

Optional session -
This is not an essential but include it to your
training if you have the time.
Choose an activity to help develop all-round
fitness and flexibility.

Incorporate current activities into your week. If you don't do anything then perhaps this is a good time to try something new;
for example gym, swim, jog or a fitness class.

Remember to start slowly and don't overdo it, the idea is to build up and not break down ;)
Restorative exercises, such as yoga that improve, strength and flexibility, will
complement cycling well.

Sample Day 9
1:30:00
82.2TSS
Aerobic Endurance 1 to 2 hrs

Solid aerobic ride
Zone 2 75% Max HR
Cadence 90+
Maintain a consistent effort throughout the ride

Sample Day 10
1:30:00
82.2TSS
Optional Aerobic Endurance 1 to 2 hrs

An optional ride, if you have the time available and not too tired from Saturday its good to get out on the bike again.
If you don't get to ride be active, you've started the process of getting fit so keep up the momentum!

Sample Day 12
0:51:30
59TSS
Threshold test (Functional Threshold Power)

For more information on testing, what to do with the results, how to conduct this test indoors or outdoors, with or without power and heart rate and different testing methods click here:
whttp://www.cyclechallenge.co.za/training
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Warm up
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5 minutes easy pedaling at 80-90rpm (Zone 1 RPE 2 to 3)
8 minutes progressive;
- 5 minutes increase intensity every minute.
- last 30 seconds 110+rpm (Zone 6+ RPE 9)
Recover for 3 minutes
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3 x 10 sec sprints within 2 minutes (RPE 10, Max Power)
Recover until ready for test
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20' Test
Split the test into 5' segments (more maneagable) where you feel like you are pushing harder all the way until the end.
The goal is to be as consistent as possible for the 20', so don't go too hard for the 1st 4' and then blow up, and don't go too easy and then sprint for the last 3'.

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Cool Down

Alasdair Garnett
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Coaching @ The Practice

Alasdair is a UCI Level 3, Training Peaks Level 2, Chairman of Coaching for Cycling SA and multiple national TT and Road cycling champ.

Based at a high performance & lifestyle facility in Johannesburg, South Africa, with a holistic, athlete centered and evidence based providing the following;

  • Custom periodised training programs focusing on LTAD and your goals

  • FTP & VO2 Max Testing

  • Wattbike Training

  • Training rides, camps & skills for Road & MTB

  • Bike set-up

  • Nutrition

  • Race tactics & strategies