Century Cycle Training Plan (INTERMEDIATE 16wk - Start Any Monday) - Sunday event, Power based 3x/wk

Author

Raymond Boardman

All plans by this Coach

Length

16 Weeks

Typical Week

1 Other, 3 Bike

Longest Workout

5:04 hrs

Plan Specs

cycling gran fondo/century intermediate masters 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.


Learn More about Structured Workouts.

“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 a 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 three rides and a flexibility training session. You will build up to cycling to over five hours in a single session.This programme is Power based. You will need a power meter to follow this programme.


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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:32

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.

Back to Plan Details

Sample Day 1

1:11:00
110.2TSS
Bike - FTP Test

20min Level II WU; 3x 1min Level V, 1min Level I RI; 5min Level V TT; 10min Level I; 20min Level IV TT; 10min Level I CD; 10min Stretching

Sample Day 3

1:00:00
43.6TSS
Bike - Steady 60min (Power)

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 6

1:00:00
43.6TSS
Bike - Steady 60min (Power)

Bike 60min Level II; Finish with 10min stretching

Sample Day 8

0:30:00
21.8TSS
Increasing Cadence (Power)

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
43.6TSS
Bike - Steady 60min (Power)

Bike 60min Level II; Finish with 10min stretching

Sample Day 11

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Century Cycle Training Plan (INTERMEDIATE 16wk - Start Any Monday) - Sunday event, Power based 3x/wk

$163.00 - Buy Now