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Novice Road Cycling 100km Sub-4 hours Plan (V3.3) - 14 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

14 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description


This training plan is aimed at a Novice Road Cyclist who wants to complete a 100km road race in under 4 hours.

The training starts at 8 hours and 39 minutes a week and builds to a maximum of 13 hours and 53 minutes per week.

The plan is based on %FTP (Functional Threshold Power) so you will require a POWER meter.

This is a POWER based program so it is compatible with Zwift or similar applications.


What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.

What can you expect?
This plan is 14 weeks long:
Week 1: Test Week
Weeks 2-5: Base Weeks
Weeks 6-9: Build Weeks
Weeks 10-12: Peak Weeks
Week 13: Taper Week
Week 14: Race Week

Assumptions of this Training Plan –
You already have already completed at least 12 weeks of base training.
Your average training speeds are between 20 and 23 km/h.


What you will need for the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.

##Must have a POWER meter.


If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:30:00 03:30:00
Strength x2
00:56:00 00:40:00
Other x2
00:40:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:30:00 03:30:00
Strength
00:56:00 00:40:00
Other
00:40:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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