Century 12 Week Training Plan, Heart Rate & Power - +10 hours/week

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century power based hr based

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Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:42

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

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 2

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 3

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 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

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 8

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 9

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.

Century 12 Week Training Plan, Heart Rate & Power - +10 hours/week

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