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), power meter, and a heart rate monitor. The bike workouts are structured for indoor trainer programme such as Zwift or Rouvy.
Sara Harris Coaching Limited and Multisport Ebre S.L.
I’m an Ironman Coach, British Cycling Level 2 DSU Road Coach, TrainingPeaks Level 2 Coach, Oceanman Open Water Coach, NESTA Kettlebell Coach and Lifestyle and Weight Management Specialist.
My coaching toolbox is broad, evidence based, and built for real athletes living real lives. I approach training as a holistic journey and one that develops athletic ability while strengthening confidence, resilience, and self connection.