Author

Chad Andrews

All plans by this Coach

Length

12 Weeks

Typical Week

4 Bike, 2 Custom

Longest Workout

4:30 hrs

Plan Specs

cycling gran fondo/century

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Summary

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.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 06:44

Chad Andrews

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.

View all Training Plans by this Coach

Back to Plan Details

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

1:30:00

Group ride, how you feel

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.

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 8

1:00:00

Indoors-Isolated Leg Training

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

Trainer or road--Spin-ups

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!

Tough Century Rides: Intermediate Rider:12 week plan

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