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Cycling: 40K Time Trial for Unfit, Time-Pinched Athletes


Gale Bernhardt

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6 Weeks

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Plan Description

You are currently riding three days per week. These days might be indoor riding, outdoor riding or some combination of both. The first week of the plan shows the first ride begins with a 30- to 45-minute ride on Monday, a 45- to 60-minute ride on Thursday and a 45- to 60-minute ride on Saturday. A range of times is given to accommodate some individual differences. The weekday rides do not build much, however, the long weekend rides build to between 1:30 and 1:45.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:25 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:25 hrs 1:30 hrs

Training Load By Week

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website