Hilly Metric Century 8 Weeks Survive

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Hilly Metric Century 8 Weeks Survive

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Custom

Longest Workout

3:30 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Hilly Metric Century 8 Weeks Survive is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:05-10:30 hours per week (excluding Wk 1 & Rest Weeks). You will need to be able to devote between 3:30-6 hours to training on your weekends.

A metric century is a 100 kilometer (62 mile) cycling event. 100km events are just about the perfect distance to start as a great cycling challenge and you'll always remember your first one!

A metric century is a good “stepping stone” for distance or endurance cyclists who have set their next goal as a century ride.

62 miles is probably two to three times longer than most organized group rides, so just doing group rides won’t prepare you properly for your metric century, but this plan will!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:06

Sample Day 1

1:15:00
74.3TSS
ENDURANCE & TEMPO 1 x 30 (1:15)

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 10 Minutes of easy pedaling, work into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of the warm-up. Complete 3 sets of 1 minute fast pedals with 1 minute rest in-between to open up legs
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MS: Ride with a group or alone. Complete 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo). Ride all other times at ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by
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CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:30:00
77.3TSS
ENDURANCE Day (1:30)

WU: 10 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:15:00
73.1TSS
TEMPO 1 x 30 with FTP Bursts 5 x :20 & ENDURANCE (1:15)

WU: 15 minutes steady and smooth, getting the legs working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Do 30 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) . Within this 30 minutes, do 5 bursts to FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5 and hold there for 20 seconds, then recover to the previous Tempo pace.
Cadence 85 - 105 (80 - 90 in Tempo)
Ride the balance of the prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
------
CD: For at least 15 minutes, ride at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 5

2:00:00
107.3TSS
ENDURANCE Day (2:00)

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling.

Sample Day 6

1:30:00
79.1TSS
ENDURANCE Day (1:30)

WU: 10 minutes working at ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Sample Day 8

1:15:00
ENDURANCE & SST 2 x 15 (1:15)

WU: 15 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: SST Intervals.(SST=Sweet-spot Training). The "sweet-spot" is a place just below your time trial pace(or hardest race pace) and it's hard, but 'do-able'. You should have to really work hard, so they are not easy, but at the same time you aren't desperate! On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15 Minute Intervals in the "Sweet Spot" zone (POWER: Level 3.5 / HR Zone 3.5 / PE 6-7) with 5 minutes recovery in-between, Ride all other time in Level 2 ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5).

Terrain: Flat to Rolling; Cadence: 85 - 105.

CD: 10-15 Minutes

Sample Day 24

1:00:00
ENDurance Day

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.

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