15 Week Century Saturday Ride Beginner/Intermediate Heart Rate Based Training Plan
Marco NicoliAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
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.
Training Plan Sample Week
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|