Intermediate Road Cycling 100km sub 3 hours 30 minute program - 15 weeks (V3.3)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

15 Weeks

Typical Week

5 Bike, 1 Day Off, 2 Strength, 2 Other

Longest Workout

3:50 hrs

Plan Specs

cycling road cycling intermediate time goal power based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This training program is aimed at the Intermediate Level road cyclist who wants to complete a 100km road race in under 3 hours and 30 minutes.

This is a POWER based program so it can be used on Zwift or similar applications.

Training volume builds from 9 hours and 39 minutes to a maximum of 15 hours and 13 minutes.

This program is 15 weeks long:
1 Test Week,
7 Base Training Weeks,
5 Build Weeks
1 Taper Week,
1 Recovery Week.

After completing the tests in week 1 and 9, Submit your data here: https://multisportcoaching.co.za/performance-data/

Your training zones will be calculated and emailed to you.
This is a free service.

As the training zones for this program are based on %FTP you will need a Power Monitor to get the best results.
We whole-heartedly recommend the CycleOps brand.

Requirements for this program:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.

Assumptions of this program –
Training average speeds of between 25 and 28 km/h.
Racing average speeds of between 30 and 33 km/h.

When participating in an endurance training program, you can enhance your training and hence performance by including Flexibility and Core training sessions
Both a cycling-specific core strength and flexibility training program are included with this program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:25
Training Load By Week
Average Weekly Training Hours: 10:25
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:30:00
90.4TSS
Bike Aer End 1.11.090.01

WU:
10 mins Z1

MS:
1 hr 10 mins Z2, up to 88% on the hills

LD:
10 mins Z1

Sample Day 2

0:30:00
27.4TSS
Bike Recovery 1.11.030.03

Just spinning the legs
30 mins Z2 @90-100rpm

Sample Day 3

1:15:00
91.3TSS
Bike Test - 20 min FTP

*Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 4

0:30:00
27.4TSS
Bike Recovery 1.11.030.03

Just spinning the legs
30 mins Z2 @90-100rpm

Sample Day 6

2:00:00
114.2TSS
Bike Aer End 1.11.120.01

WU:
10 mins Z1

MS:
1 hr 40 mins Z2

LD:
10 mins Z1

Sample Day 7

2:30:00
147.8TSS
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 9

1:01:00
62.9TSS
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 2 times

LD:
10 mins Z1

Intermediate Road Cycling 100km sub 3 hours 30 minute program - 15 weeks (V3.3)

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