A Beginner Cyclists Metric Century Plan

Average Weekly Training Hours 05:24
Training Load By Week
Average Weekly Training Hours 05:24
Training Load By Week

This plan is designed for the first time metric century rider or a rider who wants to see greater results with their century on very limited training time.

Sample Day 1
1:00:00
Field Test 2x10min 10minRBI

Sample Day 3
1:00:00
Tempo 3x10min 3minRBI

Sample Day 4
1:00:00
Tempo 3x10min 3minRBI

Sample Day 6
1:30:00
Endurance Ride 1.5hrs

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 9
1:00:00
Tempo 3x10min 3minRBI

Sample Day 10
1:00:00
Tempo 3x10min 3minRBI

Sample Day 13
2:00:00
Endurance Ride 2.0hr

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

Brady Irwin
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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.