10 Weeks to a Comfortable Tour de Cure Century

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
Training Load By Week

This Plan is for you IF: You are attempting only your first or second century, you are in good health and have been approved to exercise by you doctor and you have, on average, 7 hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones. This 10 week plan will help those that are moderately fit complete a hilly century comfortably. It includes weight training routines to help with force production on hills. Volume fluctuates between 5 hours (recovery weeks) to a high of 9 hours 20 minutes on the highest volume week.

Sample Day 1
1:00:00
Trainer or road--Spin-ups

After warming up ride in HR zone 1 or PE 3.Then do 6 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!

Sample Day 2
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 2
0:20:00
After weights

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone or PE L3. Comfortably high rpm. Stretch after.

Sample Day 5
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 5
0:20:00
After weights

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone or PE L3. Comfortably high rpm. Stretch after.

Sample Day 7
3:00:00
Trainer, 1-2 zones

Ride in the HR 1-2 zones or PE L3-4 outside, on your trainer or stationary bike using gears to simulate small rolling hills.

Sample Day 8
1:00:00
Trainer or road--Spin-ups

After warming up ride in HR zone 1 or PE 3.Then do 6 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!

Peter Cummings
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Plan2Peak :: Endurance Sports Coaching

TrainingPeaks and WKO+ Expert. Coaching full time over 14 yrs. Extensive background - Strength & conditioning programming. Results are the Difference!

Coaching Programs - Start up fees $200-$500, monthly fees $199-$499/mth. Other Training options: Training Plans and Computrainer Training Center Workouts. Testing Services: Functional Threshold Power calculation, Functional Movement Screening and power profiling.

Annual Training Plan creation using HR or Power prescription also available.