Ride a Century in 10 Weeks, Resuable - 40 Week S&C Plan, Support Groups & $25 OFF NEXT PLAN!
Author: Pav Bryan - BikesEtc Magazines Cycling Guru
Length: 10 Weeks
Tags: cycling, gran fondo/century, beginner, power based, hr based, tss based
Typical Week: 2 Day Off, 2 Other, 4 Bike
Longest Workout:
5:45 hrs
Author: Pav Bryan - BikesEtc Magazines Cycling Guru
Length: 10 Weeks
Tags: cycling, gran fondo/century, beginner, power based, hr based, tss based
Typical Week: 2 Day Off, 2 Other, 4 Bike
Longest Workout:
5:45 hrs
Ride a Century in 10 Weeks, Resuable - 40 Week S&C Plan, Support Groups & $25 OFF NEXT PLAN!
This plan has been designed by Pav Bryan Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Full info: www.directpowercoaching.com/about-pav-bryan/
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.
COMPLIMENTARY 40 Week Core/Leg Strength program included (worth $99.00)! Continue to use it long after you've finished this plan! COMPLIMENTARY Support Group access, both nutrition and training! PLUS $25.00 OFF your next plan, when you complete a short survey!
This plan is totally compatible with Zwift, TrainerRoad, Smart Trainers & ERG Modes!
This plan is the most comprehensive and user-friendly plan on the market! Only plans from Direct Power Coaching come with support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email info@directpowercoaching.com and we will respond within 48 hours.
You can use any method to monitor your training, power, heart rate or rate of perceived exertion, although power is an advantage. You get key rides to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance. Truly personal coaching without the expense of working with a coach 1:1.
95% of the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function and can be directly uploaded to Garmin too complete!
This plan comes FREE with Direct Power Cycling Team membership (directpowerct.com), you can get the code from the DPCT Facebook group or email info@directpowercoaching.com.
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
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.
Note down the peak at which you started to bounce
Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/
How did you do? Let us know via social media:
facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
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
Your coach will be happy to help with this but
look to 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
Focus on having everything ready for your upcoming event. Allow your mind to be filled with positive thoughts. Repeat mantras, power words or affirmations
Event checklist: http://www.directpowercoaching.com/event-checklist/
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 be at least 3 minutes long. Go all out! Later note your max heart rate achieved. Use Strava to track time up hill.
Compare it to your previous. Changes can mean you are fitter or fatigued.
20 min cool-down.
Something to help with preparing mentally for this test: http://www.directpowercoaching.com/motivation-and-pma/
How did you do? Let us know via social media:
facebook.com/directpowercoaching
instagram.com/directpowercoaching
twitter.com/dpcyclecoaching
The Goal Of This Session: is to develop muscular strength
15 min warm-up
1 min RPM <50, almost all out (Zone 5+ but will probably not show in time on monitor), 4 min easy spin, repeat until CD :)
15 min cool-down
Stay seated throughout
Check out my Ultimate Recovery Guide, the most important part of training but very apt for strength training: http://www.directpowercoaching.com/ultimate-recovery-guide/
Stretching & foam roller guide:(https://www.youtube.com/watch?v=spB4VwprTIw)
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
Check out the DPC Core Strength & Flexibility Program via https://home.trainingpeaks.com/products/trainingplans/lookupname.aspx?lookup=pavbryan
Check out this video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
BikesEtc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit. 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 six coaches, I am a well-respected coach within the cycling community. I have coached riders from National Champions through to Weekend Warriors and love working with anyone who just wants to improve.