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15 Week Century Saturday Ride Beginner/Intermediate Power 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 power 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 Power so accurate evaluation of threshold Power 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
11:23 hrs 6:10 hrs
Workouts Per Week Weekly Average Longest Workout
11:23 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

1:00:00
48.2TSS
Endurance - Basic Ride

WU
10-15 min <75%FTP
MS
0.5 hr @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 3

1:00:00
48.2TSS
Endurance - Basic Ride

WU
10-15 min <75%FTP
MS
0.5 hr @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 5

1:00:00
48.2TSS
Endurance - Basic Ride

WU
10-15 min <75%FTP
MS
0.5 hr @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 8

1:00:00
48.2TSS
Endurance - Basic Ride

WU
10-15 min <75%FTP
MS
0.5 hr @<70-80%FTP
CD
10-15min @<75%FTP

Sample Day 70

5:30:00
343.9TSS
Long Endurance 2

Ride Primarily in Zones 1 & 2.
After 30 minutes do 20 x 3 min in Zone 3 with 7 min Endurance Riding in between as well 9 x 5 in at FTHR with 5 min Endurance in between
Cool down 10 min and done.

Sample Day 100

1:05:00
62TSS
Half IM Bike Surges - Taper

WU
25 min Easy with some FTP level efforts of 1-3 min
MS

15 min as
11 min Tempo (80-88%FTP)
1.5 min @ FTP
2.5 min @ Endurance/Z2 (70-75%FTP)
10 min as
5 min Tempo (80-88%FTP)
2 min @ FTP
3 min @ Endurance/Z2 (70-75%FTP)
CD
15 min Easy

Sample Day 103

0:55:00
50.1TSS
Century Shakeout Ride

Get the feel of the course. Stay in your Race Pace Zone and add a few "passing" efforts to shake the legs loose.

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