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

Author

Marco Nicoli

All plans by this Coach

Length

15 Weeks

Typical Week

7 Bike

Longest Workout

6:10 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters hr based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:26

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!"

Back to Plan Details

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

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

$49.00 - Buy Now