Cycling-Finish Your First Metric Century--Novice
Karen BuxtonAll plans by this Coach
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A metric century (62-miles) is a great challenge for the novice cyclist who is looking for a new goal. Organized metric 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 and challenging goal, a metric century is a great choice.
This plan is designed for the novice cyclist who is currently riding at least three days per week. The weekday rides can be either outdoors or indoors (trainer, stationary bike or spin classes). Weekday rides range from 30 to 60-minutes and the weekend rides range from 45 minutes to 3:30 (these longer rides will be best served on the road, if possible). The workouts list mileage and time and these are general guidelines to use to reach a time-goal for the event. If the time goal listed below is not appropriate for you, the focus should be on reaching the mileage noted in the workouts.
The workouts are prescribed using heart rate zones. You can find a RPE (Rate of Perceived Exertion) Chart and corresponding zones here: http://www.coachbuxton.com/Rating_of_PE.pdf
If you are interested in setting your own zones, take a look at this article on Trainingpeaks: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
This plan includes several short 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 “off-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 metric century at the conclusion of 12-weeks of training. The plan is written for a cyclist that will average between 14.5 and 16.5-MPH for the event with an estimated total ride-time between 4:15 and 3:45.
I hope that you enjoy the plan and please contact me at firstname.lastname@example.org if you have any questions.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:58 hrs||3:30 hrs|
|0:28 hrs||0:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:58 hrs||3:30 hrs|
||0:28 hrs||0:15 hrs|