1st Time Century
Author
Justin Kline
All plans by this CoachLength
12 Weeks
Typical Week
4 Bike, 3 Day Off
Longest Workout
2:30 hrs
Plan Specs
cycling gran fondo/century beginner intermediate hr based
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Summary
Includes Structured Workouts
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Designed for the Recreational Cyclist who is looking to improve fitness or compete in a Century Ride. The plan will help improve power and help obtain higher speeds over longer distances. It is even a good plan for someone who has been out of the sport for a few years and is looking to get back into cycling. It takes into account the daily grind of a working athlete and limits workout time per week to about 7 hours. You peak early at week 8. The weekend of week 8 is the ideal week for racing, but weeks 9 - 11 are designed to maintain and slightly improve the fitness gained. If you have only been able to get the minimum time in the saddle for each workout, weeks 9 - 11 will help you get that extra power back in the legs.
Stats
Sample Day 1
This is a normal ride. Can be done with a group. Just be cautious to not push to hard. Keep HR between 50% and 94% of your Threshold HR determined by your CTS test.
Sample Day 2
SteadyState Intervals (SS) 92% - 94% Threshold
These are designed to increase your maximum sustained power. They are done just below threshold. This forces your body to process high levels of lactate acid and become more efficient. As your body gets better, you will be able to push harder and harder.
These are done best on long straight flats or small rolling hills.
An indoor trainer is perfect as there are no obstacles, i.e. stop lights, stop signs, intersections to interrupt your interval
Workout: total time 60 - 90 min.
WU: 25 minutes
Main Set: 4 x 6 SS (5 min Rest Between Intervals RBI)
CD: 21 min.
****adjust the WU and CD sessions to fit your time allowed for training.
****minimum 10 min WU and 5 min CD
Sample Day 4
SteadyState Intervals (SS) 92% - 94% Threshold
These are designed to increase your maximum sustained power. They are done just below threshold. This forces your body to process high levels of lactate acid and become more efficient. As your body gets better, you will be able to push harder and harder.
These are done best on long straight flats or small rolling hills.
An indoor trainer is perfect as there are no obstacles, i.e. stop lights, stop signs, intersections to interrupt your interval
Workout: total time 60 - 90 min.
WU: 25 minutes
Main Set: 4 x 6 SS (5 min Rest Between Intervals RBI)
CD: 21 min.
****adjust the WU and CD sessions to fit your time allowed for training.
****minimum 10 min WU and 5 min CD
Sample Day 6
Endurance Miles (EM) 50% - 90% of Threshold
This is a broad intensity workout. The goal is to stay below threshold for the entire workout. Its okay to dip low on descents and approach threshold on a climb. Just don't get yourself into the pain cave. Don't stay at the high end either. There is not benefit to hanging out in the 90% range. Roll easy when you can and push a little when you feel like it.
Workout: total time 60 - 90 min.
WU: no set time.
Main Set: 90 - 120 min of 50% - 90% Threshold HR
CD: no set time
****adjust the WU and CD sessions to fit your time allowed for training.
Sample Day 7
Endurance Miles (EM) 50% - 90% of Threshold
This is a broad intensity workout. The goal is to stay below threshold for the entire workout. Its okay to dip low on descents and approach threshold on a climb. Just don't get yourself into the pain cave. Don't stay at the high end either. There is not benefit to hanging out in the 90% range. Roll easy when you can and push a little when you feel like it.
Workout: total time 60 - 90 min.
WU: no set time.
Main Set: 90 - 120 min of 50% - 90% Threshold HR
CD: no set time
****adjust the WU and CD sessions to fit your time allowed for training.
Sample Day 9
SteadyState Intervals (SS) 92% - 94% Threshold
These are designed to increase your maximum sustained power. They are done just below threshold. This forces your body to process high levels of lactate acid and become more efficient. As your body gets better, you will be able to push harder and harder.
These are done best on long straight flats or small rolling hills.
An indoor trainer is perfect as there are no obstacles, i.e. stop lights, stop signs, intersections to interrupt your interval
Workout: total time 60 - 90 min.
WU: 30 minutes
Main Set: 3 x 8 SS (4 min Rest Between Intervals RBI)
CD: 29 min.
****adjust the WU and CD sessions to fit your time allowed for training.
****minimum 10 min WU and 5 min CD
Sample Day 11
SteadyState Intervals (SS) 92% - 94% Threshold
These are designed to increase your maximum sustained power. They are done just below threshold. This forces your body to process high levels of lactate acid and become more efficient. As your body gets better, you will be able to push harder and harder.
These are done best on long straight flats or small rolling hills.
An indoor trainer is perfect as there are no obstacles, i.e. stop lights, stop signs, intersections to interrupt your interval
Workout: total time 60 - 90 min.
WU: 30 minutes
Main Set: 3 x 8 SS (4 min Rest Between Intervals RBI)
CD: 29 min.
****adjust the WU and CD sessions to fit your time allowed for training.
****minimum 10 min WU and 5 min CD