10 Weeks to a Comfortable Century (hilly)

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

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

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. 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. Comfortably high rpm. Stretch after.

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!

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!

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