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Cycling: Century Bike Ride, Intermediate: 3.25 to 9.25 hrs/wk, 16 wks


Gale Bernhardt

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16 Weeks

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Plan Description

This 16-week training plan is designed for the rider looking average around 16 or 18 miles per hour for a century ride. A strength training program is included in the plan. For the first eight weeks of the plan, strength training occurs twice per week. Beginning in Week 9, strength training is reduced to maintenance at once per week. Should you decide not to strength train, for whatever reason, simply delete the strength training workouts.

Weekday bike rides are between 30- and 60 minutes long with a few options for 75-minute rides. The last eight weeks of the plan includes muscular endurance intervals to improve speed at threshold. This training is more intense than the training in the beginner plan. Long training rides begin at 1:15 in Week 1and build to between 5:00 and 5:30 in Week 14. Training ranges from 3:15 to 9:15 per week, with one to three days off each week for recovery and other lifestyle activities.

The plan includes a taper designed to improve average speed on event day. Prepare well, ride fast, have fun ~

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:59 hrs 5:00 hrs
Day Off x2
—— ——
Strength x1
1:20 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:59 hrs 5:00 hrs
Day Off
—— ——
1:20 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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