12 Weeks to Your Personal Best Tour de Cure Century
Author
Peter Cummings, USA Cycling Expert Level Coach
All plans by this CoachLength
12 Weeks
Plan Specs
cycling gran fondo/century intermediate hr based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
This Plan is for you IF: You have completed at least 2 centuries in the past, have completed a flat century in less than 6 ½ hours, have been approved to exercise by you doctor and have, on average, 6 hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
4:50 hrs | 4:00 hrs |
|
|
0:51 hrs | 0:50 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:50 hrs | 4:00 hrs | |
|
|
0:51 hrs | 0:50 hrs |
Training Load By Week
Sample Day 1
Pedaling drill: After warming up Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
Sample Day 3
WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:
Sample Day 5
After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone or PE L3. Comfortably high rpm. Stretch after.
Sample Day 5
WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:
Sample Day 7
Ride on a flat to gently rolling course stationary bike is acceptable at this time. Get at least 50% of ride time in HR 2 zone or PE L4. Avoid HR 3-5 zones or efforts above PE L5.
Sample Day 8
Pedaling drill: After warming up Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
Sample Day 10
WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD: