Century Plan : To Put the Screws To 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.

"Put the Screws To It" is designed for riders who want to power through a century, or those whose current weekly mileage exceeds 75.

Sample Day 1
10mi
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
12mi
Pace

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

Sample Day 3
14mi
Brisk

Brisk = Two to three mph faster than average century speed

Sample Day 5
12mi
Pace

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

Sample Day 6
40mi
Pace

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

Sample Day 7
15mi
Pace

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

Sample Day 8
10mi
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.