12-weeks to your first Century
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Still have questions about this plan?Plan Description
A 100-mile ride (century) is a great goal for a cyclist who is looking for a new challenge. Organized century rides are offered in most communities and provide support and camaraderie for cyclists of all abilities. If you are a fit cyclist, interested in a new goal, a century ride is a great choice.
This plan is designed for a cyclist that is currently riding three-to-four days per week. The weekday rides can be either outdoors or indoors (trainer, stationary bike or spin classes). Weekday rides range from 45 to 95-minutes and the weekend rides range from 45 minutes to 5:15. At minimum, you can commit to cycling four days each week.
The workouts are prescribed using heart rate zones and a “testing workout” is scheduled during week #3 to set your zones and again during week #9 to check your progress. If you do not have a heart rate monitor, you can train by using perceived exertion and you can find a RPE (Rate of Perceived Exertion) Chart here: http://www.coachbuxton.com/Rating_of_PE.pdf
This plan includes two short body weight core sessions each week. However, if you are currently involved in a strength training program, you can continue that program on your easy cycling or cross-training days. You may need to adjust the weight, number of sets & repetitions and total weekly sessions to prevent the strength routines from negatively affecting the cycling sessions.
Your goal is to complete the century at the conclusion of 12-weeks of training. The plan is written for a cyclist that will average between 14 and 16-MPH for the event with an estimated total ride-time between 7:10 and 6:15.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x4
|
6:32 hrs | 5:15 hrs |
Strength
x2
|
0:28 hrs | 0:15 hrs |
Day Off
x2
|
—— | —— |
X-Train
x1
|
0:35 hrs | 0:45 hrs |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
6:32 hrs | 5:15 hrs | |
|
0:28 hrs | 0:15 hrs | |
|
—— | —— | |
|
0:35 hrs | 0:45 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS