Cycling - Beginner Century Training Plan (12 weeks)
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This plan will help a beginner or intermediate cyclist prepare for a long century ride or Gran Fondo event. Time is limited during the week for many athletes, so those workouts are kept short and the primary volume progression takes place over the weekends.
There is only one ride planned for the weekends, but if you have the time and energy, a second ride can certainly be included. Be sure that one of your weekend rides is the long, steady ride as scheduled, and the other ride can be a shorter, more intense ride, a group ride, or another easy ride depending on your goals and energy levels.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:52 hrs||1:30 hrs|
|0:38 hrs||0:19 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||2:52 hrs||1:30 hrs|
||0:38 hrs||0:19 hrs|
Training Load By Week
This plan works best with the following fitness devices: