Training Plan - 72 Km Race

asdf247 said:

Good Day People!!! 🙂

I would like to get some inputs on a training plan for a 72km race.

The race is to take place on the 12th of December.I will only officially be able to train from the 1st of November due to work commitments.I am a beginner and only get to ride weekends and when ever I can.I am not fit and at the moment my stats are as follows: 1hr ride on stationary trainer - HR Ave: 70 Distance: 20 Km/36 Mph. I dont want to win the race, I merely want to finish in a respectable time.

I was thinking of riding on Tue,Wed,Thurs,Sat and Sun.The rides in the week will vary from 1hr-2hr and weekend rides 2hr-4hr?

I have attached a profile of the race.

Help anyone??I need to know how long I should ride on the days specified and the resting period???

Regards,
..::LePanini::..

Presumably the average hr should be 170bpm rather than 70, or do you mean 70% of your max?

There are people here far more qualified to comment on coaching than me, but as a racer the first thing I'd be looking at is that there are some fairly steep climbs right from the start. Your first target therefore is to get over those with the bunch so that your life is a bit easier in the more rolling roads in the middle. Get out and do some intervals on similar climbs. Make sure on the day that you're thoroughly warmed up and stay close to the front right from the roll out.

The hours you mention sound fine, although I don't know what base level you're working from.

oh yeah and the course profile looks more like 72miles rather than 72km.

Quoted post said:

Presumably the average hr should be 170bpm rather than 70, or do you mean 70% of your max?

It's 70% of max. 🙂

Quoted post said:

The hours you mention sound fine, although I don't know what base level you're working from.

For the past 2 months I have been on the bike for about 25hrs with my min. ride time of 1hr and max ride time of 2hr.All these rides were on average of 65-75% HR.

Quoted post said:

oh yeah and the course profile looks more like 72miles rather than 72km.

I am only doing 72km of that profile.The total race is 118Km. 😄

Thanx for the inputs.

Cheers
..::LePanini::..