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Your First Metric Century - Beginner


David Curran

No Ratings


14 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

This is a 14 week plan for the beginner cyclist riding in their first or second metric century (100 kilometers or 62 miles). You'll build base fitness and skills on 5-7 hours over 3-4 rides per week. Then you'll work on bringing up your average speed and working up short climbs/hills. Finally, you'll put it all together to be at your peak for the big day!

You should be able to ride 1 hour by yourself and be willing to ride in a group for 1.5 hours at the start on a weekend working up to a max of 3 hours at the end.

Make sure to start the plan on a Monday or end it on the Sunday AFTER your goal event.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:07 hrs 3:00 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
5:07 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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