The 8 Week Century Build

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The 8 Week Century Build

Author

Taylor Warren

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters weightloss time goal power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a classic overload plan designed to get you to your best shape in the 8 weeks leading up to a century event or gran fondo. The plan starts off with a baseline fitness check. This check is designed to set a baseline to base the rest of the plan off of. Following the check, the plan leads into two weeks of build, with big gear efforts and sweetspot intervals to build fitness. After the first three weeks, the plan goes into a rest week to help the athlete recover and rebound from the previous weeks training stress. After resting, the plan contains two more weeks designed to increase fitness, before going into another rest week followed by a taper week into the key event. This plan follows the overload principle and is designed to get progressively harder. Athletes using this plan should have a basic understanding of training principle, a bit of experience and if not a power meter, at least a heart rate monitor to be able to track fitness progress.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:54

Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Sample Day 1

0:30:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 2

0:58:00
64.4TSS
Baseline Fitness Check

Today's workout is all about getting a baseline fitness check so you can plan your levels for the rest of the plan. The idea today is to get a decent representation of your functional lactate threshold. Perform a solid warmup, with one ramp up effort. Recover a bit then perform a 20 minute effort at maximal exertion. Attempt to pace yourself so you don't blow up during the 20 minutes but are completely spent by the end

Sample Day 4

0:30:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 5

2:00:00
76TSS
Endurance Ride 1.0

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 6

1:05:00
58.1TSS
2x10 Sweetspot

2x sweetspot efforts. Get in a solid warmup and then ride two steady efforts @sweetspot. Shoot for a 10 min climb if possible or an uninterrupted stretch of road. Even if you feel good, stay under threshold and keep it steady and controlled.

Sample Day 8

0:58:00
46.6TSS
Overgear week 1.0

Either on the trainer or on a good stretch of uninterrupted road. Get in a solid warmup at zone 2 heart rate ~20 min. Knock out 4x6 min efforts, with 4 min active recovery spinning at 90 rpm between efforts. Easy cooldown

Sample Day 9

0:30:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

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