Maluti 2020 Training Plan

    17/02/2020 24/02/2020 02/03/2020 09/03/2020 16/03/2020 23/03/2020 06/04/2020 13/04/2020
MON Riders Choice 1 hour, easy spin, core workout, swim, etc.
TUES Speed Ride 1 hours 1 hours 1.25 hours 1.25 hours 1.5 hours 1.25 hours 1.25 hours 1 hours
WED Riders Choice 1 hour, easy spin, core workout, swim, etc.
THUR Steady Ride 1 hours 1.25 hours 1.5 hours 1.75 hours 2 hours 2 hours 2 hours 1.5 hours
FRI Riders Choice 1 hour, easy spin, core workout, swim, etc.
SAT Long Ride 2.5 - 3 hours 3.5 - 4 hours 4.5 - 5 hours 4.5 - 5 hours 6 - 7 hours 5.5 - 6 hours 4.5 - 5 hours Maluti
55 - 75 km 80 - 100 km 105 - 125 km 110 - 140 km 140 - 160 km 130 - 150 km 105 - 120 km 180 km
SUN Riders Choice 1 hour, easy spin, core workout, swim, rtc.

Comments
The Secret Sauce: 4-6 Max Efforts of 30sec-2min each, then easy spin 1-4min. Use hills
The Bread and Butter: 2-4 Efforts (80-85%MHR) of 15-30min, then 15min easy.
The Meat: Steady pace 70 - 75% of MHR. Learn to eat and hydrate correctly!

PDF of Maluti 2020 Training Plan