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Cycling - Beginner Century Training Plan (12 weeks)


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12 Weeks

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Plan Description

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
Bike x4
2:52 hrs 1:30 hrs
Strength x2
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
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.

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