TNT Training Schedule: Intermediate

Click on the milage indication for any group ride (i.e., those happening on Saturday's) to get more information about that particular ride: starting location/time, maps, route information, etc.

Click on a clinic to get more information about that particular clinic.

This schedule is designed for the intermediate rider. Schedules for beginner and advanced riders are also available.

WeekSun
Date		Sun
<=		Mon
 		Tue
>		Wed
<		Thu
>		Fri
 		Sat
>=		Sat
Date		Clinic
(before Sat group ride)		Weekly
Milage
base/endurance
1Jan 14 rest rest rest rest rest rest rest Jan 20Ride Preparation0
2Jan 21 rest rest 5 rest 5 rest 15Jan 27Basic Bike Handling Skills25
3Jan 28 rest rest 5 rest 5 rest 20Feb 03How to Fix a Flat30
4Feb 04 rest rest 5 rest 5 rest 25Feb 10Nutrition35
5Feb 11 rest rest 5 rest 5 rest 30Feb 17Safe Riding in Traffic40
6Feb 1810 rest 5105 rest 35Feb 24Basic Maintainence65
7 Feb 25 15 rest 5105 rest 40Mar 03Special Needs of Women75
8Mar 0420 rest 5105 rest 45Mar 10?85
9Mar 1125 rest 5105 rest 50Mar 17Basic Climbing95
10Mar 1815 rest 5105 rest 30Mar 24Descending65
speed/stamina
11Mar 2525 rest 101010 rest 55Mar 31Riding in a Paceline110
12Apr 0130 rest 101010 rest 60Apr 07Interval Training 120
13Apr 0830 rest 151015 rest 65Apr 14Advanced Climbing135
14Apr 1530 rest 151015 rest 70Apr 21Stretching140
15Apr 2230 rest 201020 rest 75Apr 28Motivation and Visualization155
16Apr 2930 rest 201020 rest 80May 05?160
17May 0630 rest 251025 rest 85May 12?175
18May 1330 rest 251025 rest 85May 19?175
19May 2030 rest 251025 rest 50May 26?185
20May 2730 rest 251025 rest 25Jun 02?115
21Jun 0310020 rest 1010 rest 20Jun 09?160
Explanations
Groups

The following table provides an explanation for the three groups into which riders can be divided, based on experience, skill level and average riding speed.

GroupExplanation
Beginner The beginning rider is one who has either never cycled before or who has not done so in some time. The beginning rider should be able to maintain at least 10-11 mph for an extended period of time and is not expected to posess any particular level of bike handling skills.
Intermediate The intermediate rider is one who has been cycling for several years on a recreational basis, but has never completed an long distance, endurance ride (i.e., a century). The intermediate rider should be able to maintain at least 16-18 mph for an extended period of time and has good bike handling skills.
Advanced The advanced rider is one who has completed at least one century (or competed in a USCF road or a NORBA mountain bike race) within the last 2 years and is looking to improve their time. The advanced rider should be able to maintain at least 20-22 mph for an extended period of time and has excellent bike handling skills.
Riding Pace

The following table provides an explanation for the four different paces into which ride can be divided, based on average riding speed.

SymbolExplanation
<Ride at a pace that is less than the pace at which you expect to ride the event. For example, if you expect to ride the event at 17 mph, do this ride at 13-16 mph.
<=Ride at a pace that is less than or equal to the pace at which you expect to ride the event. For example, if you expect to ride the event at 17 mph, do this ride at 13-17 mph.
>=Ride at a pace that is greater than or equal to the pace at which you expect to ride the event. For example, if you expect to ride the event at 17 mph, do this ride at 17-21 mph.
>Ride at a pace that is greater than the pace at which you expect to ride the event. For example, if you expect to ride the event at 17 mph, do this ride at 18-21 mph.