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Century Cycle Training Plan (INTERMEDIATE 16wk - Start Any Monday) Sunday Event, HR based 4x/wk

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Raymond Boardman

All plans by this Coach
No Ratings

Length

16 Weeks

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.

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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

“Training for excellence, with excellent training.”


FTP


When you've completed your 100 mile (160km) Century, you will have accomplished something special.


Designed for Intermediate cyclists who are looking to participate in century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 mile (160km) Century FASTER than previously.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cycling events over varying distances and my success coaching hundreds of cyclists & triathletes.


Starting 16 weeks before Your century (you can start any Monday), this plan progresses through phases to build you to your peak performance. Each week contains four rides and a flexibility training session. You will build up to cycling to over five hours in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to ride non-stop for 60 minutes.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for Iron-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:34 hrs 5:04 hrs
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:34 hrs 5:04 hrs
0:30 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Sample Day 1

0:46:00
54.7TSS
Bike - Carmichael Field Test

10min WU Level II;
8min Level IV-V TT;
10min Level II RI;
8min Level IV-V TT;
10min CD Level I-II;
10min Stretching

Sample Day 3

1:00:00
40TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Sample Day 4

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 5

1:00:00
40TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Sample Day 6

1:00:00
40TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

Sample Day 8

0:30:00
20TSS
Increasing Cadence (HR)

5min W/U Level II;
5min Cadence 85-90Rpm;
5min Cadence 90-95Rpm;
5min Cadence 95-100Rpm;
5min Cadence 100-105Rpm;
5min C/D Level II

Sample Day 10

1:00:00
40TSS
Bike - Steady 60min (HR)

Bike 60min Level II; Finish with 10min stretching

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