8 Week Century Training Plan 60-100 miles (Beginner to Intermediate). Start Any Monday + Reusable

Author

Simon Kessler

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate power based hr based

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Summary

Maximize the 8 weeks leading up to your first Century with focused training designed to get you into great shape quickly!

The training in this plan will result in big improvement in your muscular endurance and threshold power which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for both flatter and hilly Centuries.

This plan will work for you if you have 1+ hours available to train twice in the workweek and 2 hours+ available on a Saturday or Sunday. It is recommended to start this plan from a good fitness level where you have been averaging 4+ hours/week in training recently.

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.

This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:52

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:30:00
Sub Threshold 2 X 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 15 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 3

1:30:00
Big Gear 30 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 5

2:00:00
Hard endurance

Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.

Sample Day 6

1:30:00
Big Gear 45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm. Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+. Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 8

1:30:00
Sub Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 10

1:30:00
Big Gear 45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm. Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+. Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 12

3:00:00
Ride on feel - group option

Road / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

8 Week Century Training Plan 60-100 miles (Beginner to Intermediate). Start Any Monday + Reusable

$39.95 - Buy Now