Rock the Rolling Hills Century

Author

Brady Irwin

All plans by this Coach

Length

9 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling gran fondo/century intermediate power 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.

Over and under your functional threshold power, all day long for 100 miles. This is what a hilly century course will test. Your ability to work at or slightly above your functional threshold to get you up and over the hill and then, a slight reprieve as you careen down the back side of what you just went up.

Challenge your body’s ability to work, work, work, work, work, work but then you get the wonderful rest when the end of the hill is there!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:23

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Back to Plan Details

Sample Day 1

1:00:00
40TSS
Endurance Ride 1.0 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 2

1:00:00
81.7TSS
Cycling Field Test 2x10min 10minRBI

Sample Day 4

1:30:00
60TSS
Endurance Ride 1.5 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 5

1:30:00
60TSS
Endurance Ride 1.5 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 7

1:21:00
89.5TSS
4x12min Under Over 5minRBI (Tempo/Threshold)

Sample Day 8

1:21:00
89.5TSS
4x12min Under Over 5minRBI (Tempo/Threshold)

Sample Day 9

1:00:00
60.4TSS
Endurance Ride 1.0 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Rock the Rolling Hills Century

$15.00 - Buy Now
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