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15 Week Century Saturday Ride Beginner/Intermediate Heart Rate Based Training Plan

Author

Marco Nicoli

All plans by this Coach
No Ratings

Length

15 Weeks

Plan Specs

cycling gran fondo/century beginner intermediate masters hr based

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Plan Description

Training Plan designed for beginner and intermediate riders who can already ride for at least 2 hours at a comfortable pace. Then plan is built around HR so accurate evaluation of threshold Heart Rate is very important to the proper execution of the workouts in order to maximize the training effect.
The plan will progress from volume and endurance at sub-maximal intensities to Threshold developing periods designed to raise the athletes ability to develop power aerobically and then develop the Stamina to sustain it for Race Duration.
The format is set up to with 3 quality days on Tuesday, Thursday and Saturday, Long Endurance day on Sunday and Optional Active Recovery on Monday, Wednesday and Friday.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
11:26 hrs 6:10 hrs
Workouts Per Week Weekly Average Longest Workout
11:26 hrs 6:10 hrs

Marco Nicoli

Nicoli Coaching

I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.

I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"

Sample Day 1

1:15:00
74TSS
Tempo to Threshold - HR

Teach your mind and body to push through when it gets hard
WU ~ 25 min
5 min 50% FTP to 70%FTHR ramp
3 x 1 min Fast Pedal with 1 min at 70-80%FTHR
4 min @ FTHR
6 min easy <68%FTHR
MS - 60 min
4 times through
6 min @ Tempo
2 min @ FTP
2 min @ Recover
CD - 10 min
Easy riding <68%FTHR

Sample Day 3

2:10:00
101.7TSS
Extensive Endurance HR - Short

Ride Primarily in Zones 1 & 2.
After 30 minutes do 10 x 3 min in Zone 3 with 5 min EASY in between.
Cool down 20 min and done.

Sample Day 4

2:00:00
95TSS
Endurance - Basic Ride 2 HR

WU
10-15 min <75%FTP
MS
1.5 hrs @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 10

2:26:00
115.3TSS
Extensive Endurance HR - Medium

Ride Primarily in Zones 1 & 2.
After 30 minutes do 12 x 3 min in Zone 3 with 5 min EASY in between.
Cool down 20 min and done.

Sample Day 11

2:30:00
120TSS
Endurance - Basic Ride 3 HR

WU
10-15 min <75%FTP
MS
2 hrs @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 17

2:42:00
129TSS
Extensive Endurance HR - Long

Ride Primarily in Zones 1 & 2.
After 30 minutes do 14 x 3 min in Zone 3 with 5 min EASY in between.
Cool down 20 min and done.

Sample Day 18

3:00:00
145TSS
Endurance - Basic Ride 4 HR

WU
10-15 min <75%FTP
MS
2.5 hrs @<70-80%FTP
CD
10-15min @<75%FTP

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