Welcome to the first step of your training for a Metric Century ride. This is a long journey to become a finisher but together we will make this race the most memorable and most fun race you have ever competed in. Please scroll through and if any questions arise please write them down and feel free to contact me at any time.
This plan is designed to prepare you to have your best experience at your Metric Century ride. This has plan has been designed for athletes that have either competed in 100km distance races or Century rides in the past. You should have some base training done prior to using this plan. This plan is HR based, if you would like to use a plan that has bike workouts that use power we have those as well. Please find these workouts in the TrainingPeaks store.
This plan has been built around two, four-week long training periods: The first will be your build period which is designed to be the "meat and potatoes" of your training plan. This is where you will see the most improvement in both fitness and measurable data. The second, we have the peak and taper period, this will be the last few sessions before your event. This is the most important training sessions you will face as these will determine how your race will be dictated.
This is designed around a simple idea of: 2 rest day (Monday and Fridays), 5 bike workouts spread throughout the week. The average week has seven hours worth of workouts planned and range from five hours to nine hours in weekly training.
This plan is the most comprehensive and user-friendly plan you will find. Only plans from Finish Strong Endurance come with this amount of support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email email@example.com and I will respond within 24 hours.
As stated this plan assumes that you have competed in some sort of long distance cycling in the past, please be able to:
Bike: 2 hour continuously
If you have any questions please visit finishstrongendurance.com or email Dylan directly at: firstname.lastname@example.org.
The challenge will be pacing. You ideally want to pick an effort that you can maintain throughout the 30-minute duration.
This is a ramp up test, you will start at a weight that you can do 5 reps easily, then you will add weight with each set. For a total of 4x5 sets(x)reps The final set will be the set that you use for determining future training, you will lift up to 5 reps. If you are able to get 5 reps=80% of 1 rep max, 4 reps=85, 3=90% 2=95%, 1=100%. Please do this workout with a partner so that they can spot you, it is always ideal to lift with a partner.
Workout:All lifts are 8@6RM with 30" rest between sets.
Recumbent Leg Press (One Leg at a Time)
Standing Hip Flexion
Standing Calf Raises
Glute Hamstring Developer (with 15lb weight)