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12 Week: Couch to your First Century Ride - The TrainingPlanSource.com

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

The Training Plan Source Powered by IREP Athletics

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description


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


See Full Plan Details Here:


https://www.thetrainingplansource.com/completing-your-first-century


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***


Logos


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.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:52:00 05:20:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:52:00 05:20:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

The Training Plan Source Powered By VIP Endurance Racing

VIP Endurance Racing LLC

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by an Expert Coach at IREP Athletics. Coach Scott Proscia has the athletic and competitive experience as well as Masters and Bachelor’s degree in exercise science/sports medicine, providing a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
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