12 Week: Couch to your First Century Ride - The TrainingPlanSource.com
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Overview: Congratulations on your decision to go for the big 100 mile ride. This is a huge step in your health and fitness! This training plan runs for a total of 12 weeks and will bring you from basic fitness to completing your first century ride. This plan will get you ready so you can enjoy every minute of the event! This plan will gradually increase your weekly volume from 4.25 hours in week 1 until it tops out at 8.33 hours in 9 weeks. The longest distance prior to the big century ride will be an 80 miler in week 9. The goals of this plan are outlined below: Aerobic Efficiency, Skill Development, Muscular Strength
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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach, Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
An Athlete Using This Plan, should have the ability to: Run continuously for 1 hour/Be Injury Free/Be able to exercise vigorously
Purchase of this plan includes :. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:52 hrs||5:20 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||5:52 hrs||5:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor