Cycling-Finish Your First Metric Century--Novice

Average Weekly Training Hours 04:27
Training Load By Week
Average Weekly Training Hours 04:27
Training Load By Week

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 karen@coachbuxton.com if you have any questions.

Sample Day 2
0:30:00
8mi
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
0:15:00
Core

Front Plank- hold for 30-60" Side Planks- hold for 30-60" Bird dogs-10 to 15 each side Tricep push-ups- 10-15 Single leg bridge- 10-15 each leg Complete series 2-3 times

Sample Day 4
0:30:00
8mi
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 6
0:30:00
8mi
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 6
0:15:00
Core

Front Plank- hold for 30-60" Side Planks- hold for 30-60" Bird dogs-10 to 15 each side Tricep push-ups- 10-15 Single leg bridge- 10-15 each leg Complete series 2-3 times

Sample Day 7
0:45:00
12mi
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 9
0:30:00
8mi
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.

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