12 Weeks to Your Best Century (flat)

Average Weekly Training Hours 05:41
Training Load By Week
Average Weekly Training Hours 05:41
Training Load By Week

Sample Day 1
1:10:00

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 3
0:40:00

WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:

Sample Day 5
0:30:00

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

Sample Day 5
0:40:00

WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:

Sample Day 7
2:00:00

Ride on a flat to gently rolling course stationary bike is acceptable at this time. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.

Sample Day 8
1:10:00

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 10
0:40:00

WU: Warm-up for 10 minutes on a Cross Training Cardio Vascular piece of equipment (rowing, X-country ski, X-trainer).
MS: After warm-up do 2-3 sets or rotations of strength curcuit focusing on 6 exercises (Squat, Lat Pulldown, Leg Press, Low Cable Rowing, Step ups with dumbells and Abs). 15-20 controlled and slow repetitions of each exercise taking only one minute rests between exercises. Keep a steady yet Brisk pace throughout curcuit. Choose weight you can handle with very good form only adding weight when 20 perfect reps can be performed. Try 2 sets or curcuits moving up to 3 sets after 2 sets can be performed without fatigue.
Note- Curcuit training is a style of training where a group of exercises is repeated or in other words you rotate from exercise to exercise completing one set of each exercise before then repeating each exercise in the entire rotation.
CD:

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.