12 week Century (Ride your 100miles!) - Basic/Beginner! RPE or Power based, Free 12 week S&C plan!
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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.Still have questions about this plan?
Do you want to ride a metric century? Not sure how? If you ride 2-4 times per week then this plan is for you! We will guide you through the steps needed to go from 90 minutes right up to the 100-mile mark in 12 weeks!
Don’t have a power meter? That is fine, you can use a Rating of Perceived Exertion (RPE) so all you need is a stopwatch!
This 12-week plan is aimed cycling enthusiasts who are just starting out, new to the sport or struggle for time.
Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.
The plan is perfect to be done at any point in the year. It could be done at the start of training before you get into some speciality work or during the summer to get more focused to reach a specific goal.
The plan will develop in a progressive but achievable way to get the most amount of benefit and adaption from the 12 weeks.
The workout intensities are based on power (or perceived exertion). By the end of 12 weeks you will be ready for your century!
On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts. You will also get your free S&C plan.
The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.
When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.
What will I receive from this plan?
World class training sessions:
- Sessions used in the plan are tried at tested from beginner to current world tour riders!
- The plan would meet the needs from beginner cyclists to elite athletes and every one in between.
Access to an experienced coach:
- Have the ability to ask questions or have support on your planned by a Level 3 qualified coach.
- Every workout is created using TrainingPeaks workout builder which can be exported to 3rd party apps such as Zwift.
- Each workout can be exported to your device (Garmin, Wahoo etc.)
- The programme is designed so you can adjust which day your main event is.
Guides & Manuals
- We provide you with a guide to help to optimise your training such as recovery strategies and fuelling advice etc.
- 12 Week S&C Plan
- All clients that purchase a training plan are given promotions for further plans and coaching!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:27 hrs||3:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||4:27 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter