Discovery 947 Ride Joburg 2019

Author

Odelle Joubert & Lynette Burger

Length

13 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling beginner intermediate

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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Summary

Welcome to the Discovery 947 Ride Joburg general fitness preparation training programme. This programme is written in as simple a format as possible but still covers all the intricate skill-sets required to make a success of your race on the day.

The programme can be followed from this sheet or you could link into Training Peaks (https://ptscoach.com/discovery947ridejoburg/) and download it. This is great for keeping track of your sessions because they will pop up as a reminder of what you need to do each day if you use the app.


To access this programme free of charge please use the discount code: Discovery947RideJoburg

PTS have put this programme together, in collaboration with their coaches. The coaches are world class and have a vast amount of experience coaching and racing. Having won local, national and international events they can relate. In addition they are both Moms and business folk. PTS coaches are accessible via the podcast once a week when we discuss the week’s training to come.


If you have specific questions please forward them to training@ptscoach.com

If you want to really progress your training then we suggest contacting PTS and getting onto a personalised coaching plan. These are charged-for programmes but they are personalised and there is a large selection of well accredited coaches to choose from.

Good luck with your attack on this year’s Discovery 947 Ride Joburg! We eagerly await race day and your fantastic results.

Regards from the team at PTS Coach and The Coffee Stop Podcast

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:33

Back to Plan Details

Sample Day 1

0:40:00
52.5TSS
Endurance Ride - 6 x 5 min with sprints

Warm Up: 5 min light gear leg spin then

5min moderate pace, comfortable pedaling - end each interval with a 20 second max sprint. Repeat x 6

5 min light spin to cool down.

Sample Day 3

0:40:00
56.7TSS
Strength Endurance: 3 x 5 min

5 min light spin to warm the legs up. Increase cadence every min. Then do

5min heavy gear, low cadence (grinding) with 5min light spinning in between.

Repeat x 3

5min light spin cool down.

Sample Day 5

2:00:00
78.33TSS
2 Hours Easy

Easy Spinning

Sample Day 8

0:45:00
60.3TSS
Endurance Ride - 7 x 5 min with sprints

Warm Up: 5 min light gear leg spin then

5 min moderate pace, comfortable pedaling - end each interval with a 20 second max sprint. Repeat x 7

5 min light spin to cool down.

Sample Day 9

1:00:00
85TSS
Join a spinning class and have fun!

Sample Day 10

0:40:00
55.8TSS
Strength Endurance: 3 x 5 min

5 min light spin to warm the legs up. Increase cadence every min. Then do

5min heavy gear, low cadence (grinding) with 5min light spinning in between.

Repeat x 3

5min light spin cool down.

Sample Day 12

2:30:00
110TSS
Outdoor Group Ride: 2 - 2.5 hrs

Could be a club, group of solo ride - but good opportunity to practice bunch riding.

Variable paced ride - hit the uphills recovery on down hills. Light gears with high cadence.

Discovery 947 Ride Joburg 2019

$5.00 - Buy Now