Intermediate Road Cycling 100km sub 3 hours 30 minute program - 15 weeks (V3.3)
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:55 hrs||3:50 hrs|
|0:53 hrs||0:40 hrs|
|0:37 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:55 hrs||3:50 hrs|
||0:53 hrs||0:40 hrs|
||0:37 hrs||0:30 hrs|