Century 12 Week Training Plan, Heart Rate & Power - 8 hours/week

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling gran fondo/century power based hr based

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Summary

Maximize the 12 weeks leading up to your first Century with focused training designed to get you into great shape!

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 where you have been averaging 3+ 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: 07:37

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
Endurance - Steady

Time to get consistent with your training again. The goal of today's ride is time in the saddle. Ride mostly in Zone 2 at your preferred cadence. You may increase the ride time, time allowing.

Sample Day 3

1:30:00
Sub Threshold 2 X 10 min

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

Sample Day 5

1:30:00
Endurance - Steady

Ride in Zone 2 with some efforts in Zone 3. Keep your cadence over 85 rpm on the flats. Avoid spending much time in Zone 4 power or heart rate.

Sample Day 6

1:30:00
Endurance - Steady

Ride in Zone 2 with some efforts in Zone 3. Keep your cadence over 85 rpm on the flats. Avoid spending much time in Zone 4 power or heart rate.

Sample Day 8

1:30:00
Big Gear 10 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 2-3 X 10 minutes in Zone 3 / 65-75 cadence with 5 minutes in Zone 1 / 90-100 cadence between intervals. 
Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

Sample Day 10

1:30:00
Sub Threshold 2-3 X 10 min

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

Sample Day 12

2:00:00
Endurance - Steady

Ride in Zone 2 with some efforts in Zone 3. Keep your cadence over 85 rpm on the flats. Avoid spending much time in Zone 4 power or heart rate.

Century 12 Week Training Plan, Heart Rate & Power - 8 hours/week

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