Century Training Plan for Cyclists (13 weeks)

Average Weekly Training Hours 07:37
Training Load By Week
Average Weekly Training Hours 07:37
Training Load By Week

This plan is designed for time-crunched cyclists with at least one year of riding experience who want to prepare for a century. It assumes a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured rides in their legs before beginning this plan—namely, about 2-4 hours of cycling per week at an aerobic pace. The plan consists of three 4-week base building phases, plus a final taper week leading up to the century. Each 4-week phase gradually increases volume/intensity over three weeks followed by a recovery week. Weekly workouts revolve around three key sessions—the long ride, the sustained tempo workout, and the temp intervals. A time trial is scheduled every four weeks. The plan is designed to prepare the cyclist for a century at the end of week 13. www.alpfitness.com

Sample Day 1
1:30:00
Tempo Intervals

After a 15-20 minute warm up; do 3 x 5 minutes in Zones 3-4 with 5 minutes recovery in Zones 1-2.

Sample Day 2
0:30:00
Recovery Ride

Spin on the flats in Zone 1 keeping cadence high. Incorporate isolated leg drill into these sessions to work on form.

Sample Day 3
1:30:00
Sustained Tempo

After a 15-20 minute warm up; do 15 minutes of sustained tempo in Zones 3-4. After finishing the tempo; ride in Zone 2 for the rest of the ride until warming down.

Sample Day 4
1:30:00
Endurance Ride

Stay primarily in Zone 2, incorporating drills to work on form.

CYCLING DRILLS

 Spin-ups: Gradually increase cadence for 1 min to max without bouncing; hold max as long as possible. Recover for a minute before next one. Do not worry about HR on these.

 Isolated leg drill: Spin with one leg; focus on smooth pedal stroke.

 Jumps: These are 8-12 second maximum effort sprints with a high cadence (not high gear). Alternate in and out of saddle. At least 2 min between jumps. Don’t worry about HR during these.

Sample Day 5
0:30:00
Recovery Ride

Spin on the flats in Zone 1 keeping cadence high. Incorporate isolated leg drill into these sessions to work on form.

Sample Day 6
2:00:00
Long Ride

Stay primarily in Zone 2.

Sample Day 8
1:30:00
Tempo Intervals

After a 15-20 minute warm up; do 3 x 5 minutes in Zones 3-4 with 5 minutes recovery in Zones 1-2.

Adam Hodges
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Alp Fitness

With credentials from USA Triathlon and the American College of Sports Medicine, All-American triathlete and XTERRA SoCal Trail Series champion, Adam Hodges, PhD, provides training plans and educational resources to help you achieve success in triathlons, running and life. His coaching vision is based on the belief that the ultimate reward of training is the continual process of self-discovery and personal growth that arises out of athletic challenges. Learn more at alpfitness.com.