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

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
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
Trainer, 1-2 zones

Ride in the 1-2 zones on your trainer. Road is fine too. Zone 1 and 2!

Sample Day 2
1:20:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.

Sample Day 4
1:00:00
Late day spin

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
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

Sample Day 7
1:00:00
Late day spin

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 9
1:00:00
Leg Speed Drills

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 10
1:00:00
Late day spin

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.

Chad Andrews
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Totalcyclist®

3 Training Locations
Charlotte NC and Mount Pleasant, SC
Personal Coaching13
TotalCyclist® offers a variety of services. We offer the entire package for multisport athletes if they desire.

Testing, analysis, nutrition, strength and conditioning, mental skills and of course coaching. Packages vary based on the clients needs.