Cycling Training Plan & a survivor of great Brunei blackout 2009

It has been raining heavily for the past weeks and last time I did my cycling was 2 weeks ago. I have a 1 week break last week and will continue my cycling today with a goal. My goal is to cycle 40k within sub 1:40 for the team relay triathlon.

I know I am  pretty ambitious and new when it comes to competitive sports which we decided to participate (Team Relay) for the 3rd Brunei Triathlon this coming March 2009. In my team there is Z.M of LeoAndI, which he will do the 10k running and Mirul (a cousin of mine ), which he will do the 1500 meters of swimming.

The qualification time for the triathlon is 3hrs and 30 minutes according to the Rules & Regulations of Brunei Triathlon. It means that :

Realistically

3 hours and 30 mins = 210 mins and I have allotted the times for each event:

• Cycling – I have to do sub 1:40 = 100 mins
• Running – Jack has to run sub 1:20 = 80 mins
• Swimming – Mirul has to swim sub 30 mins = 30 mins

I drafted my own cycling training plan. In that plan, I put some easy ride, moderately hard and small rolling hills. The route will be around Muara Town (easy ride), ,moderately hard (Salar,Tanah Jambu Route, maybe Menteri bypass) and Muara-Highway (small rolling hills). On strength, I will be concentrating on my leg part, back part and some related part for the need of cycling.

I need moar powaRR which I hope I can start my training today if its not raining that is. Wish me luck on this.

If you want to see or interested with my training plan, you can download it here. Its in PDF format.

Note: The training plan  is taken from Experience Plus and I did a bit of alteration to suit my needs. Full credit to them!