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Advanced Road Cycling 100km Sub-3 hours Plan (V3.3) - 14 weeks

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Advanced Road Cycling 100km Sub-3 hours Plan (V3.3) - 14 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

14 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 training program is aimed at an Advanced Road Cyclist who wants to complete a 100km road race in under 3 hours.

The training starts at 9 hours and 56 minutes a week and builds to a maximum of 12 hours and 44 minutes per week.

The plan is based on %FTP (Functional Threshold Power) so you will require a POWER meter.

This is a POWER based program so it is compatible with Zwift or similar applications.

What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.

What can you expect?
This plan is 14 weeks long:
Week 1: Test Week
Weeks 2-4: Base Training Weeks
Weeks 5-8: Build Weeks
Week 9: Re-Test Week
Weels 10-12: Peak Weeks
Week 13: Taper Week
Week 14: Race Week

Assumptions of this Training Plan –
You already have already completed at least 12 weeks of base training.
Your training average speeds are between 28 and 32 km/h.
Your racing average speeds of between 35 and 40 km/h.


What you will need for the bike test:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.

##Must have a POWER meter.

If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
10:09:00 04:30:00
Strength x2
01:02:00 00:45:00
Other x2
00:47:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:09:00 04:30:00
Strength
01:02:00 00:45:00
Other
00:47:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.


  • 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

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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