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Updated 12 March 2013

Cycling Intermediate - 100km in 14 weeks

At completion you will be able to complete a 100 km cycle race in 180 minutes.

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Programme information:
Level: Intermediate; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (cycling) & stretches
Weeks: 14
Sessions per week: 4-5 x Cycling.
At completion: You will be able to complete a 100 km cycle race in 180 minutes.

WEEK 1

Monday

Full body stretch
Cycle 20-40 min at a very comfortable pace, typically no higher than 60% 0f maximum heart rate (MHR)

Wednesday
Lower body stretch
Cycle 45-60min, varying the intensity between easy and fairly hard (60-85% of MHR), as your mood and legs dictate

Thursday
Quick stretch
Cycle 30 min optional easy ride

Saturday
Lower body stretch
Cycle 45-75 min, varying the intensity between easy
and fairly hard (60-85% of MHR), as your mood
and legs dictate

WEEK 2

Wednesday

Lower body stretch
Cycle 45-60 min, varying the intensity between easy and fairly hard (60-85% of MHR), as your mood and legs dictate.

Thursday
Quick stretch
Cycle 20-40 min at a very comfortable pace, typically no higher than 60% of maximum heart rate (MHR)

Saturday
Full body stretch
Cycle 45 - 75 min, as per Day 3

WEEK 3

Monday

Full body stretch
Cycle 20 - 40 min at a very comfortable pace, typically no higher than 60% of maximum heart rate (MHR)

Wednesday
Lower body stretch
Cycle 45 - 60 min, varying the intensity between easy and fairly hard (60 - 85% of MHR), as your mood and legs dictate.

Thursday
Quick stretch
Cycle 30 min - optional easy ride as per Day 1

Saturday
Full body stretch
Cycle 45 - 75 min, as per Day 3

WEEK 4

Tuesday

Full body stretch
Cycle 60 -70 min, over a rolling terrain, but no monster climbs. Ride at a a steady pace, but allow your intensity to vary between 70 -80% of MHR as the terrain determines. Ride mostly at a medium cadence (between 85 -95), but include several periods of riding standing at a cadence of 70 - 80 rpm for 1 - 3 min at a time to increase your strength. Your average intensity should be just
above comfortable pace, but you should not finish shattered, just moderately tired.

Wednesday
Lower body stretch
Cycle.Rest. A 30 min easy ride at 60% of MHR should improve your recovery, but this is optional.

Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle

WEEK 5

Monday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle

Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle

WEEK 6

Tuesday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle. Rest. A 30 min easy ride at 60% of MHR should improve your recovery, but this is optional.

Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle

WEEK 7

Tuesday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle. Easy or rest day, depending on how your legs
feel. A 30 - 45 min easy ride at 60% of MHR is
plenty.

Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle

WEEK 8

Tuesday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle. Easy or rest day, depending on how your legs feel. A 30 - 45 min easy ride at 60% of MHR is plenty.

Thursday
Quick stretch
Cycle
 
Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle.Funride or optional easy ride of one to 2 hours at a pace determined by your legs. This is more smell-the-flowers riding, for pure enjoyment.

WEEK 9

Tuesday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle. Easy or rest day, depending on how your legs feel. A 30 - 45 min easy ride at 60% of MHR is plenty.
Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle. Funride or optional easy ride of one to 2 hours at a pace determined by your legs. This is more smell-the-flowers riding, for pure enjoyment.

WEEK 10

Tuesday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle. Easy or rest day, depending on how your legs feel. A 30 - 45 min easy ride at 60% of MHR is plenty.

Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle. Funride or optional easy ride of one to 2 hours at a pace determined by your legs. This is more smell-the-flowers riding, for pure enjoyment.

WEEK 11

Tuesday

Full body stretch
Cycle

Wednesday
Lower body stretch
Cycle. Easy or rest day, depending on how your legs feel. A 30 - 45 min easy ride at 60% of MHR is plenty.

Thursday
Quick stretch
Cycle

Saturday
Full body stretch
Cycle

Sunday
Lower body stretch
Cycle. Funride or optional easy ride of one to 2 hours at a pace determined by your legs. This is more smell-the-flowers riding, for pure enjoyment.

WEEK 12

Tuesday

Full body stretch
Cycle 60 - 90 min, over flattish terrain, just cruising at between 60 - 70% MHR, and at moderate cadence (85 - 95 rpm).

Wednesday
Lower body stretch
Cycle. Easy or rest day, depending on how your legs feel. A 30 - 45 min easy ride at 50 - 60% of MHR is plenty.

Thursday
Quick stretch
Cycle 60 - 120 min, as per Day 2

Saturday
Full body stretch
Cycle. Funride or easy 45 min at 50 - 70% MHR if you're doing a Day 7 funride, otherwise do a 2-hour ride as a steady cruise at 60 - 80% MHR.

Sunday

Lower body stretch
Cycle. Funride or optional easy ride of one to 2 hours at a pace determined by your legs. Leave your heart rate monitor at home.

WEEK 13

Tuesday

Full body stretch
Cycle. Back to the usual Day 2 workout, but reduce the time spent riding by about 20%. Focus on your weaknesses, but have a bit of fun as well by doing a few of your favourite workouts.

Wednesday
Lower body stretch
Cycle. Easy 45 min or rest day, depending on how your legs feel.

Thursday
Quick stretch
Cycle. For a Day 7 funride, do 60 - 75 min at 70 - 80% MHR on a rolling route. Throw in about 8 10-sec accelerations, as well as 2 flat-out sprints, as the mood takes you. For a Day 6 funride, stick with a 60 - 75 min steady ride at 60 - 70% MHR.

Friday
Full body stretch
Cycle. Rest or warm-up ride of 30 - 45 min at 50 - 60% MHR

Saturday
Lower body stretch
Cycle. Funride or easy 45 min at 50 - 70% MHR if you're doing a Day 7 funride, otherwise do a 2-hour ride including a bit of everything. Whatever you do, you should finish the ride with something left in reserve - save your big legs for the last race.

Sunday
Quick stretch
Cycle. Funride or optional easy ride of up to 90 min, again leaving your heart rate monitor at home.

WEEK 14

Tuesday

Full body stretch
Cycle. Do half your usual Day 2 workout.

Wednesday
Lower body stretch
Cycle
Easy 45 min or rest day, depending on how your legs feel

Thursday
Quick stretch
Cycle 60 - 75 min at 60 -70% MHR on a flat surface. Throw in one or two 5-min efforts at 80 -85% MHR and about 4 10-sec accelerations.

Friday
Full body stretch
Cycle. Rest or warm-up ride of 30 - 45 min at 50 - 60% MHR

Saturday
Lower body stretch
Cycle. Easy ride of 30 - 45 min to keep your legs loose

Sunday
Quick stretch
Cycle. RACE DAY!
 
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