The Road to 500km
12-week training plan
Designed byMatt Rowe of Rowe & King Cycle Coaching
The Festive 500 is more than a challenge; it is a rite of passage. Since 2010, cyclists have spent the final days of the year traversing the thin line between holiday excess and athletic endurance. To cover 500km in eight days requires more than just fitness, it requires a plan, discipline, and a deep-seated love for the ride, regardless of the terrain or the temperature.
Complete three structured sessions per week, for six weeks.
INTENSITY KEY
For those who do not use a power meter to train, or have not calculated their training zones based on Functional Threshold Power (FTP) – it is suggested that you adopt the following descriptions of training intensities, to guide you in completing the workouts.
65% FTP (Mid Zone 2) = Sensations of low leg effort/fatigue, your ‘all day pace’. Continuous conversation is easily possible.
75% FTP (Upper Zone 2) = Sensations of low leg effort/fatigue, but effort requires concentration. Continuous conversation is possible.
88% FTP (Upper Zone 3) = Firm pace, which you could sustain for 90 minutes. Deep breathing and catching of breath when talking.
92% FTP (Lower Zone 4) = Sensations of moderate leg effort/fatigue. Continuous conversation is difficult.
100% FTP (Zone 4) = Able to talk in short sentences only, due to heavy breathing. Sensations of noticeable leg effort/fatigue.
112-118% FTP (Zone 5) = Strong to severe sensations of leg effort/fatigue. Conversation is not possible due to often ‘ragged’ breathing.