Tough Century Rides: Intermediate rider: 16 week Program $39.95

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

This plan is designed to assist the cyclist who has been riding for a year to several years and is comfortable riding 6-12 hours a week. You also should have completed a metric century comfortably and attempted a century once or twice.

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
1:15:00
Hard endurance ride

Ride how you feel. If tired stay in heart rate 1-2 zones alone. If feeling fresh ride in all CP zones and this may then be a group ride. 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!

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.