NEDBANK TOUR DE TULI - 12 WEEK INTERMEDIATE TRAINING PLAN WEEK SESSION TYPE MODE DETAIL DURATION hrs INTENSITY 1 ENDURANCE RIDE ROAD/MTB talking pace 2 5/10 2 ENDURANCE RIDE MTB talking pace 2 5/10 1 3 GROUP RIDE ROAD/MTB mild effort 3 6/10 PHASE 1: FOUNDATION 4 ENDURANCE RIDE MTB technical terrain 2 6/10 & BUILDING BLOCKS 9 hrs 5.5/10 (WEEK 1 - 4): This phase includes the 1 ENDURANCE RIDE MTB talking pace 2 5/10 initial familiaristaion with 2 HILLY RIDE MTB varied terrain incl. hills 4 x 20min (rest 2min btw reps) 2 6/10 the layout of the training 2 plan regarding session 3 GROUP RIDE ROAD/MTB talking pace 4 5/10 types and intensity levels 4 ENDURANCE RIDE MTB mild effort 2 6/10 / there is a gradual build 10 hrs 5.5/10 of duration with a brief increase of intensity / 1 ENDURANCE RIDE ROAD/MTB mild effort 2 6/10 this phase forms the 2 TEMPO RIDE MTB sustained intensity of 7/10 for given duration 2 7/10 building blocks on which the plan builds on 3 GROUP RIDE ROAD/MTB talking pace 4 5/10 3 moving toward the main 4 ENDURANCE RIDE MTB mild effort incl. fast pedals 6 x 1min (rest 2min btw reps) 2 6/10 event / one may (OPTIONAL) experience the need to 5 ENDURANCE RIDE ROAD/MTB mild effort 2 6/10 do more than what is 12 hrs 6/10 given, rather stick to the plan as the durations and 1 ENDURANCE RIDE ROAD/MTB mild effort 2 6/10 intensities will increase to levels that are difficult 2 HILLY RIDE MTB varied terrain incl. hills 4 x 20min (rest 2min btw reps) 2 7/10 4 to manage. 3 GROUP RIDE MTB varied & technical terrain 4 6/10 4 ENDURANCE RIDE MTB mild effort 3 6/10 11 hrs 6/10
NEDBANK TOUR DE TULI - 12 WEEK INTERMEDIATE TRAINING PLAN WEEK SESSION TYPE MODE DETAIL DURATION hrs INTENSITY PHASE 1: FOUNDATION & BUILDING BLOCKS (WEEK 1 - 4): This phase includes the initial familiaristaion with the layout of the training plan regarding session types and intensity levels / there is a gradual build of duration with a brief increase of intensity / this phase forms the building blocks on which the plan builds on moving toward the main event / one may experience the need to do more than what is given, rather stick to the plan as the durations and intensities will increase to levels that are difficult to manage. 1 1 ENDURANCE RIDE ROAD/MTB talking pace 2 5/10 2 ENDURANCE RIDE MTB talking pace 2 5/10 3 GROUP RIDE ROAD/MTB mild effort 3 6/10 4 ENDURANCE RIDE MTB technical terrain 2 6/10 9 hrs 5.5/10 2 1 ENDURANCE RIDE MTB talking pace 2 5/10 2 HILLY RIDE MTB varied terrain incl. hills 4 x 20min (rest 2min btw reps) 2 6/10 3 GROUP RIDE ROAD/MTB talking pace 4 5/10 4 ENDURANCE RIDE MTB mild effort 2 6/10 10 hrs 5.5/10 3 1 ENDURANCE RIDE ROAD/MTB mild effort 2 6/10 2 TEMPO RIDE MTB sustained intensity of 7/10 for given duration 2 7/10 3 GROUP RIDE ROAD/MTB talking pace 4 5/10 4 ENDURANCE RIDE MTB mild effort incl. fast pedals 6 x 1min (rest 2min btw reps) 2 6/10 5 (OPTIONAL) ENDURANCE RIDE ROAD/MTB mild effort 2 6/10 12 hrs 6/10 4 1 ENDURANCE RIDE ROAD/MTB mild effort 2 6/10 2 HILLY RIDE MTB varied terrain incl. hills 4 x 20min (rest 2min btw reps) 2 7/10 3 GROUP RIDE MTB varied & technical terrain 4 6/10 4 ENDURANCE RIDE MTB mild effort 3 6/10 11 hrs 6/10
12-week-Training-Reccomendation-.docx