Century/MS 150: Beginner rider: 16 week plan $39.95

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.

Sample Day 1
1:00:00

Complete a number of 5:00-10:00-leg speed efforts focusing on a minimum rpm of 100 (up to 120rpm). Try to keep this legspeed on various terrains. Focus on smooth pedaling throughout the stroke, getting "on top of the pedals" by 11:00 and pulling back on the bottom of the stroke, but light on the upstroke.

Sample Day 3
1:00:00

Late in day, spin easily on trainer or rollers. Light resistance. Heart rate in very low range of 1 zone. Can do 20-30 minutes more.

Sample Day 6
2:00:00

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 7
1:00:00

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 8
1:00:00

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 10
1:00:00

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 11
1:15:00

BT: Warm-up well. Then ride 20 to 40 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.