Tough Century Rides: Intermediate Rider:12 week plan
Author: Chad Andrews
Length: 12 Weeks
Tags: cycling, gran fondo/century
Typical Week: 4 Bike, 2 Custom
Longest Workout:
4:30 hrs
Author: Chad Andrews
Length: 12 Weeks
Tags: cycling, gran fondo/century
Typical Week: 4 Bike, 2 Custom
Longest Workout:
4:30 hrs
Tough Century Rides: Intermediate Rider:12 week plan
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 6-12 hours a week. You also should have successfully completed a metric century AND attempted/completed a 100 mile ride.
Ride in the 1-2 zones on your trainer. Road is fine too. Zone 1 and 2!
BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.
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.
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
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.
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.
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!
3 Training Locations
Charlotte NC and Mount Pleasant, SC
Personal Coaching13
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