22 week Beginner - Intermediate plan for middle distance race
Time commitment starts at 5-6hrs and ends at over 10hrs (when doing the long sunday rides)
This plan can be progressed or regressed by adding in or taking out some zone 2 training.
If you cannot keep going at 14mph (2hrs 28 min for the 56km) then you need to change the plan and work on speed for the last 8 weeks
Practice nutrition strategies
Trainers ready at the door.
Race prep. Keep conditions as close to your race as possible.
Get off the bike relaxed and composed
Get out the water relaxed and composed
A nice comfortable steady rhythm. Walk through the aid stations to make sure you drink and eat enough