Century Plan : To Do It

Training Load By Week
Training Load By Week

More than half a million people have completed a century using our simple, 10-week training plan.

Twenty-one years ago, we created what’s probably the most successful century training plan in history. (No one keeps stats—but we used to, and in 1993, we reported that more than 300,000 cyclists had used our no-nonsense, effective program to complete a 100-mile ride.) There are never any guarantees in cycling—you might suffer the seven-flat day, or meet the love of your life munching PB&J at the first rest stop and abandon all other pursuits on the spot—but this plan is as locked down as you get.

"To Do It" is for cyclists attempting their first century, for those who currently average 40–50 miles per week, or who are by nature more tentative.

Sample Day 1
6mi
Easy

Easy = Leisurely ride. If you need to adjust the schedule due to time crunches or other commitments, always make sure the Easy day follows a high-mileage or Brisk day.

Sample Day 2
10mi
Pace

Pace = The average speed you’re aiming for on century day.

Sample Day 3
12mi
Brisk

Brisk = Two to three mph faster than average century speed

Sample Day 5
10mi
Pace

Pace = The average speed you’re aiming for on century day.

Sample Day 6
30mi
Pace

Pace = The average speed you’re aiming for on century day.

Sample Day 7
9mi
Pace

Pace = The average speed you’re aiming for on century day.

Sample Day 8
7mi
Easy

Easy = Leisurely ride. If you need to adjust the schedule due to time crunches or other commitments, always make sure the Easy day follows a high-mileage or Brisk day.