12-weeks to your first Century

Average Weekly Training Hours 07:36
Training Load By Week
Average Weekly Training Hours 07:36
Training Load By Week

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.

Sample Day 1
1:00:00
15mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2
1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 2
0:15:00
core exercises

Your choice of core--ab and back exercises.

Sample Day 3
1:00:00
15mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 5
0:45:00
Optional mode(s)

Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.

Sample Day 5
0:15:00
core exercises

Your choice of core--ab and back exercises.

Sample Day 6
1:15:00
20mi
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.

Karen Buxton
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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