Advanced Road Cycling 100km sub 3 hours program - 15 weeks (V3.2)
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This training program is aimed at the Advanced Level road cyclist who wants to complete a 100km road race in under 3 hours.
This program is based on %Threshold Heart Rate so your training zones will update (automatically) as your Threshold Heart Rate increases with fitness gains.
Training volume builds from 10 hours and 34 minutes to a maximum of 17 hours and 20 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 %Max Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)
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 28 and 32 km/h.
Racing average speeds of between 35 and 40 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|
|9:38 hrs||4:30 hrs|
|0:58 hrs||0:45 hrs|
|0:44 hrs||0:40 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:38 hrs||4:30 hrs|
||0:58 hrs||0:45 hrs|
||0:44 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor