EPIC Century 10 Weeks Beginner/Intermediate

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

10 Weeks

Typical Week

5 Bike, 2 Custom

Longest Workout

4:30 hrs

Plan Specs

cycling gran fondo/century beginner intermediate power based hr based tss based

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Summary



YOUR SHORTCUT TO FAST Peaks Coaching Group

EPIC Century 10 Weeks Beginner/Intermediate is a 10 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9-13 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:30-7 hours to training on your weekends.

A century is of course 100 miles and is quite an achievement for any cyclist. On top of that it’s a great cycling challenge for the distance or endurance cyclist and you'll always remember your first one!

100 miles is probably many times longer than most organized group rides, so just doing group rides won’t prepare you properly for your metric century, but this plan will!

At the completion of this training plan, you should be able to complete a century ride relatively comfortably.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:13

Back to Plan Details

Sample Day 1

1:30:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 2

1:30:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 3

1:30:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 5

2:30:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 6

3:00:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 8

1:45:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 9

1:45:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

EPIC Century 10 Weeks Beginner/Intermediate

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