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12-weeks to your first Century

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12-weeks to your first Century

Author

Karen Buxton

All plans by this Coach

Length

12 Weeks

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:32:00 05:15:00
Strength x2
00:29:00 00:15:00
Day Off x2
—— ——
X-Train x1
00:35:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:32:00 05:15:00
Strength
00:29:00 00:15:00
Day Off
—— ——
X-Train
00:35:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

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