Century Ride - 12 weeks Zwift/Trainer Road compatible
Author: The Training Plan Source Powered by IREP Athletics
Length: 12 Weeks
Tags: cycling, gran fondo/century, beginner, intermediate, weightloss, hr based, tss based, base period
Typical Week: 5 Bike, 2 Day Off
Longest Workout:
5:20 hrs
Author: The Training Plan Source Powered by IREP Athletics
Length: 12 Weeks
Tags: cycling, gran fondo/century, beginner, intermediate, weightloss, hr based, tss based, base period
Typical Week: 5 Bike, 2 Day Off
Longest Workout:
5:20 hrs
Century Ride - 12 weeks Zwift/Trainer Road compatible
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***
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.
Goal: get on the bike and start to build or grow the habit of regular exercise.
This should be RPE 3 or less
Today we are working a little bit on cadence and smoothing out your pedal stroke. If you have something to measure cadence then keep it above 95 RPM. If you don't have one you can watch our Cadence ladder video to see what 95 RPM and above looks like.
https://youtu.be/a0xamtW38s4
RPE 3
Today's ride will be the first of 7 long rides. The volume will gradually increase over the duration of the plan.
At times, it will be tough. Always keep in mind that the ride will end and the feeling on the other end will last many times longer than the pain you experience during.
Get out and have some fun! Find a group to ride with or just enjoy the workout!
This should be RPE 3 or less
Goal: get on the bike and start to build or grow the habit of regular exercise.
A slight increase in time from last week. Focus is on building volume and confidence that the distance is conquerable.
At times, it will be tough. Always keep in mind that the ride will end and the feeling on the other end will last many times longer than the pain you experience during.
Get out and have some fun! Find a group to ride with or just enjoy the workout!
This should be RPE 3 or less
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 Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.