Your First Century Ride in 8 weeks

Average Weekly Training Hours 05:34
Training Load By Week
Average Weekly Training Hours 05:34
Training Load By Week

You are 8 weeks away from your first Century Ride. Get out on your bike and enjoy yourself

Sample Day 2
1:00:00
high cadence metabolic ride

Sample Day 3
0:45:00
Strength / Cross Training

Pilates, Functional/Dynamic strength conditioning class. (MyZone HR monitor required)

Sample Day 5
0:45:00
15mi
Bike Interval - 45 minutes

Go for a 45min ride outdoors or attend a Spinning Interval class (for a list of classes, times, and locations, visit: http://ffc.com/group-fitness/). WARMUP: 5-10mins easy spinning - focus on cadence over 95-100rpm MAIN: If riding outdoors, conduct at least 4x 5min efforts at a heart rate zone 4 effort with cadence above 85rpm. "Zone 4" efforts should get you at or above your lactate "threshold" effort, exceeding 80-90% of your max heart rate or 100% of your functional threshold power (FTP). COOLDOWN: 5-10min easy spinning - focus on cadence over 95-100rpm

Sample Day 7
1:30:00
20mi
Bike 1 + hour

Outdoor ride

Sample Day 9
1:00:00
high cadence metabolic ride

Sample Day 10
0:45:00
Strength / Cross Training

Pilates, Functional/Dynamic strength conditioning class. (MyZone HR monitor required)

Sample Day 12
0:45:00
15mi
Spin - 45mins

Go for a 45min ride outdoors or attend a Spinning Interval class (for a list of classes, times, and locations, WARMUP: 5-10mins easy spinning - focus on cadence over 95-100rpm MAIN: If riding outdoors, conduct at least 4x 5min efforts at a heart rate zone 4 effort with cadence above 85rpm. "Zone 4" efforts should get you at or above your lactate "threshold" effort, exceeding 80-90% of your max heart rate or 100% of your functional threshold power (FTP). COOLDOWN: 5-10min easy spinning - focus on cadence over 95-100rpm

Jim Cooper
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PPI Coaching/TriMonsters Head Cycling Coach

Cycling, Triathlon, Bike Fitter and Strength & Conditioning coach based out of Chicago and frequently visiting NYC and San Diego.

Help athletes of all levels achieve their goals using, mobility, flexibility agility, strength & conditioning training and race specific periodization to get athletes faster and stronger.

Cycling and Triathlon training camps coming in 2017.