Boise Century/Event Prep (16 weeks) Beginner/Novice (Copy)
Author
Kai Applequist
Length
16 Weeks
Typical Week
2 Day Off, 3 Bike, 1 Strength, 1 X-Train
Longest Workout
4:00 hrs
Plan Specs
cycling gran fondo/century
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.
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Summary
Minimum qualifications for this plan should be basic cycling proficiency, a solid understanding of the “rules of the road” for cyclists, and a base level of physical conditioning that will allow you to ride up to 20+ miles per day without stopping.
Stats
Sample Day 1
Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 5 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin
Sample Day 2
Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.
Sample Day 3
Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 5 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin
Sample Day 5
Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.
Sample Day 6
Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
Sample Day 8
Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 10 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin
Sample Day 9
Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.