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10 weeks to a Comfortable Century (Flat)

Author

Peter Cummings, USA Cycling Expert Level Coach

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

cycling gran fondo/century beginner hr based

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Plan Description

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:58 hrs 5:00 hrs
1:16 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
4:58 hrs 5:00 hrs
1:16 hrs 0:50 hrs

Training Load By Week


Peter Cummings

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.

Sample Day 1

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!

Sample Day 2

0:20:00
After weights

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

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 5

0:20:00
After weights

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. 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 7

3:00:00
Trainer, 1-2 zones

Ride in the 1-2 zones on your trainer or stationary bike using gears to simulate small rolling hills.

Sample Day 8

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!

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