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

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

Sample Day 2
1:20:00

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 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

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 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

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 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.