Pav Bryan - 10 Week Century Training Plan

Average Weekly Training Hours 06:12
Training Load By Week
Average Weekly Training Hours 06:12
Training Load By Week

This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Owner and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.pavbryan.com/about-pav-bryan/ We want you to succeed! Buy this plan and will provide you a free guide to download via a session in day one but if you do have any questions, please email coach@pavbryan.com and we will respond within 48 hours. If you are looking to do your first century (100/hundred mile) ride then this is the plan to get you there. This plan presumes you can already ride 50 miles, if you can't then why not checkout the "Beginner to 50" plan and start from whichever point you are currently at. If you have ridden more than 50 miles then adjust the starting distance accordingly, increasing at a logical amount per week. This plan also presumes you have ridden at least four weeks prior to this, if you have not please consider starting with out "Preparation Phase" plan. This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email coach@pavbryan.com. This plan can be completed with a minimum of heart rate and cadence monitors. We would love to hear how you get on! Please find us on all social media platforms - @pavbryancyclecoaching

Sample Day 2
0:30:00
Core & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 3
0:45:00
Spin Ups

The Goal Of This Session: is to increase your leg speed & increase your efficiency 

10 min warm-up. 

On a downhill slope or a light resistance on trainer start spinning your legs, increasing your cadence every min until you reach your max without bouncing on the bike. Then maintain for as long as possible, time how long you hold your max then aim to beat it on next attempt. 

Recover for 3 or more min then repeat as many times as you can. 

10 min cool-down.

Sample Day 5
0:30:00
Core & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Sample Day 6
0:45:00
Activation Session Development

The Goal Of This Session: is to develop a day before routine (activation session). 

Getting this right now will mean we know exactly how to prep your body the day before your key events so you are 100% at the start line the next day

Include your event warm-up & cool-down plus some high cadence low resistance efforts and about 5-10 minutes at race intensity

Make notes today & tomorrow on how it felt so we can come back to this and develop it over time

Sample Day 7
0:45:00
Max HR Test

The Goal Of This Session: is to set your training zones & set a benchmark or check progress against a previous score

20 min warm-up. 

Find a tough hill & power up it in a hard gear, should take at least 3 minutes. Go all out! Later note your max heart rate achieved. Use Strava to track time up hill.

20 min cool-down.

Sample Day 9
1:00:00
Strength Session - Set 1

The Goal Of This Session: is to develop muscular strength

20 minute warm-up

2x (5 min hard, big gear, will feel difficult but shouldn’t raise your heart rate too high (Zone 3-4), cadence must be around 50-60, then 5 min easy, spinning legs freely, RPE 1).

20 minute cool-down

Sample Day 10
0:30:00
Core & Flexibility Workout

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

Check out the Pav Bryan Core Strength & Flexibility Program!

Pav Bryan, BikesEtc Magazines Cycling Guru
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Direct Power Coaching

Bikes Etc Magazines Cycling Guru. Director and Head Coach at Pav Bryan Cycle Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Truly Personal Coaching guarantees a unique experience, entirely tailored to your needs.

Responsible for a team of five coaches, I am a well-respected coach within the cycling community. I am experienced in public speaking and have presented numerous times around the world.