12 Week Century Training Plan 80-120 miles (Intermediate to Advanced). Start Any Monday + Reusable

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

Achieve your Fastest ever Century with 12 weeks of focused training! 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. When you complete this 12 week plan you will see big improvement in your muscular endurance and threshold power which are the key ingredients to achieving your fastest ever Century! The training plan is designed with 1-1.5 hours in the workweek and 3+ hours on weekends for a total of 5 rides per week. The plan builds gradually over 12 weeks with the longest weekend rides increasing every 1-2 weeks for a biggest ride of around 4-5 hours in the final 3 weeks before your goal Century. The plan structure is designed with a 3 week build in training followed by a recovery week. In the first 8 weeks each 4 week block builds on the last in both duration and intensity. In the final 3 weeks the overall weekly times taper down while the intensity increases and a simulation ride is scheduled to mimic your goal century. Expect to be in the best form of your life at the end of 12 weeks! 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. Before starting the plan you should have a good level of endurance fitness and be accustomed to training 8-12 hours/week.

Sample Day 2
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 3
1:30:00
Big Gear 20-30 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 20-30 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 4
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 6
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 7
2:00:00
Tempo ride

After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.

Sample Day 9
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 10
1:30:00
Big Gear 30-40 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30-40 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.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.