Your First Metric Century - Beginner
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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|
|5:07 hrs||3:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||5:07 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: