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Women over 40 - 100km/120km Cycle Challenge for Women

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Women over 40 - 100km/120km Cycle Challenge for Women

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Sara-Lise Harris

All plans by this Coach

Length

20 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 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

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
03:27:00 01:52:00
Other x3
00:04:00 00:30:00
Day Off x1
—— ——
Strength x1
00:39:00 01:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:27:00 01:52:00
Other
00:04:00 00:30:00
Day Off
—— ——
Strength
00:39:00 01:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sara-Lise Harris

Sara Harris Coaching (Swim Bike Run LLC)

Ironman Coach, British Cycling Coach Level 2 DSU Road, Training Peaks Level 2 Coach, ASCA Swimming Coach, and NESTA Kettlebell Coach and Lifestyle and Weight Management Specialist.

I am a sassy menopausal athlete in my 50s, I like to approach training as a holistic journey to improve ability as an athlete.

Aside from the required endurance coaching certifications, I have studied with interest over the last five years how ladies in menopause should approach training.


  • 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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