Sara-Lise HarrisAll plans by this Coach
This is a 20 week training programme for a 100km/120km Cycle Challenge.
If you are a woman entering the peri-menopausal phase, or in the menopausal phase, and you are contemplating training for a 100km or a 120km (not very hilly), then this is the plan for you. The programme is fairly intensive, so you will need to have a basic level of fitness and experience of cycling training in order to complete the programme to your race calendar.
This programme is based on the general training need for a woman in peri-menopause or menopause, incorporating a varied programme of intensities and recovery. This programme is designed to have a "two weeks on, one week recovery" cycle. It is a programme considering the onset of changes in in a woman's body, in particular from 40 years upward. It contains a lot of reading material accompanied by research papers, and full strength training guide.
A 100km Cycle Challenge can take anything from 2.45 hours to 4 hours of racing, so you will need to be doing some basic cycling training already to commence this programme.
The plan includes strength training with some videos and photographs that you can follow (health warning, I am in some of them!) You can do a lot of these workouts easily from the comfort of your home especially if you have no access to a gym.
In order to train for this programme you will need basic equipment for four disciplines: swim, bike, run and lift. I prefer the use of kettlebells but if you don't have any then you can substitute them for dumbbells. You will need a resistance band, an exercise ball, a roller or deep tissue massage ball, a couple of kettlebells (from 6kgs if you are a beginner up to 16kgs).
You will need a smart watch that is compatible with Training Peaks (such as a Garmin) and a heart rate monitor.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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