1st Time Century
Author: Justin Kline
Length: 12 Weeks
Tags: cycling, gran fondo/century, beginner, intermediate, hr based
Typical Week: 4 Bike, 3 Day Off
Longest Workout:
2:30 hrs
Author: Justin Kline
Length: 12 Weeks
Tags: cycling, gran fondo/century, beginner, intermediate, hr based
Typical Week: 4 Bike, 3 Day Off
Longest Workout:
2:30 hrs
1st Time Century
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.
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.
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
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
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.
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.
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
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
I am a competitor just like you. Through years of trial and error, studying and discussing training techniques and programs I am ready to help out your everyday athlete. I know that looking through the pages of coaches on the website, it can be expensive. I want to give educated advice at a working mans price. I can offer advice on Race Prep techniques, Race Nutrition Techniques, and even Gear Selection. I can build a custom training plan with a few questions and feedback from the athlete.