Intermediate Road Cycling 100km sub 3 hours 30 minute program - 15 weeks (V3.2)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:24

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 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 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 %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 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.

Sample Day 1
1:30:00
60TSS
Bike Aer End 1.11.090.01

WU:
10 mins Z1

MS:
1 hr 10 mins Z2, up to 75% on the hills

LD:
10 mins Z1

Sample Day 2
0:30:00
20TSS
Bike Recovery 1.11.030.03

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

Sample Day 3
1:15:00
80TSS
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
20TSS
Bike Recovery 1.11.030.03

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

Sample Day 6
2:00:00
80TSS
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
106.7TSS
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
47.3TSS
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

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.