Intermediate Level Program
The 99 Bikes team have put together beginner and intermediate programs to help get you to the Gold Coast on Sunday 9 October. Each program provides you with suggestions for what you can do each day in the lead up to the event, including some long rides, some short rides and some rest days in between.
You can click to view each week of this seven week Intermediate Level Program online, or download the PDF, below.
- Week 1 (22-28 August)
Monday 22 August day off Tuesday 23 August 1hr flat ride Wednesday 24 August 1hr flat ride Thursday 25 August 1hr hilly ride Friday 26 August day off Saturday 27 August 2hr flat ride Sunday 28 August 2hr hilly ride - Week 2 (29 Aug - 04 Sept)
Monday 29 August day off Tuesday 30 August 1hr flat ride Wednesday 31 August 1hr hilly ride Thursday 01 September 2hr flat ride Friday 02 September day off Saturday 03 September 2hr flat ride Sunday 04 September 2.5hr hilly ride - Week 3 (05-11 September)
Monday 05 September day off Tuesday 06 September 1hr easy Wednesday 07 September 1hr easy Thursday 08 September 1hr easy Friday 09 September day off Saturday 10 September 1.5hr flat ride Sunday 11 September 2hr hilly ride - Week 4 (12-18 September)
Monday 12 September day off Tuesday 13 September 1hr flat Wednesday 14 September 1.5hr flat Thursday 15 September 1.5hr hilly Friday 16 September day off Saturday 17 September 2hr hilly Sunday 18 September 2hr+ bunch, if possible - Week 5 (19-25 September)
Monday 19 September day off Tuesday 20 September 1hr flat Wednesday 21 September 1.5hr flat Thursday 22 September 2hr hilly Friday 23 September day off Saturday 24 September 2hr hilly Sunday 25 September 3hr bunch, if possible - Week 6 (26 Sept - 02 Oct)
Monday 26 September day off Tuesday 27 September 1.5hr easy Wednesday 28 September 1.5hr flat Thursday 29 September 2.5hr hilly Friday 30 September day off Saturday 01 October 2hr hilly Sunday 02 October 3hr bunch, if possible - Week 7 (3-9 October)
Monday 03 October day off Tuesday 04 October 1hr easy Wednesday 05 October 1hr easy Thursday 06 October 2hr flat Friday 07 October day off Saturday 08 October 1hr easy Sunday 09 October BNE to GC - Program Notes
Some options for hilly rides:
- Brookfield
- Mt Gravatt
- Mt Coot-tha
Group rides:
- If you don’t know of any - ask your local 99 Bikes shop or make this a hilly ride day.
Days off:
If you feel like you don’t need a break you can ride! Do an easy ride on these days (preferably Friday).
Extra hours:
- If you want to do extra hours - add these to Thursday or Sunday.
The 7 Week Training Program co-authors:
- Gilbert Gutowski - Sales Consultant, 99 Bikes Fortitude Valley (Ex-Elite road racer in France, from Elite1 Category
- Lizzi Clements - Team Leader, 99 Bikes Milton (Road and Track racer in Australia & NZ)
