Century Ride Beginner 6-12 hrs/wk.

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:17

This training plan is intended for the beginning rider who wants to prepare for a ride of approximately 100 miles (160km). The century course will have MODERATE difficulty meaning that there are some hills and perhaps even a few short climbs. The plan follows the principles described in Joe Friel's cycling books,

Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.'

It starts with week #1 calling for about 6 hours of riding time. The biggest week is #9 with about 12 hours. You should be riding at least 5 hours a week now with a long ride of at least 20 miles before starting this plan.

With this plan you will ride five or six times a week with the longest rides in most weeks on Tuesdays, Thursdays, Saturdays and Sundays. The longest weekend ride is 80 miles and the biggest weekend volume total is 100 miles. Week day rides are 1 to 2 hours long. There are four recovery weeks built into the plan including the week of the century. These recovery weeks are more frequent the closer you get to your event.

If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/trainingplans/author?key=A5S2ZG6EUFS3O. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.

(Note that this plan does not include expected workout TSS and does not use the "workout builder" format. TSS, however, is still calculated on completion of every workout. Those plans with "NEW" in the title include both expected TSS and use the workout builder feature.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price).

Sample Day 1
1:30:00
Rolling hills seated

Warm up for about 15 minutes. Then ride primarily at a moderate effort on a rolling course. Stay in the saddle on small hills to build and maintain hip strength. Use both small and big chain rings.

Sample Day 2
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Very easy intensity. Light on the pedals. Comfortably high rpm focusing on pedaling smoothly.

Sample Day 3
1:00:00
Easy ride

Ride at an easy effort on a mostly flat course. Low effort--light on pedals. Comfortably high cadence.

Sample Day 4
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Very easy intensity. Light on the pedals. Comfortably high rpm focusing on pedaling smoothly.

Sample Day 5
2:00:00
AeT Steady State

Ride steadily just as you will do at the event. Also, use a sports drink, gels with water, sports bars with water or whatever you plan to use in the event. Your goal today is to ride steadily and to finish strong.

Sample Day 6
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Very easy intensity. Light on the pedals. Comfortably high rpm focusing on pedaling smoothly.

Sample Day 8
1:30:00
Rolling hills seated

Warm up for about 15 minutes. Then ride primarily at a moderate effort on a rolling course. Stay in the saddle on small hills to build and maintain hip strength. Use both small and big chain rings.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info go to his blog at www.jfrielsblog.com.