Cycling Beginner Century

Average Weekly Training Hours 06:08
Training Load By Week
Average Weekly Training Hours 06:08
Training Load By Week
Sample Day 2
0:30:00

Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.

Sample Day 4
0:30:00

Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.

Sample Day 6
1:00:00
18mi

WUP: 9 min. (includes 2 x 30 sec. sprint). Main muscle tension: (2 x 5:00 seated 65 rpms big gear). (1 x 10 min. 80-90 rpm easy gear). (10 x 1 min alternate 90 rpm/easy followed by 1 min. big gear 60 rpms). (1 x 10 min. 60 rpm biggest gear). 5 min. spin small ring. ALL of this is seated. Raise HR to LT on all big gear work.

Sample Day 7
0:45:00

45' ride on a flat course. Keep HR in Zone 1-2.

Sample Day 9
0:50:00

15' wu. 5x3' w/ 1' RI (rest interval). End at low Zone 3 - 15' cd.

Sample Day 10
0:45:00

45' ride on a flat course. Keep HR in Zone 1-2.

Sample Day 11
0:35:00

WU: 15' - CD: 10' 3’ at 100 RPM. 2’ at 110 RPM. 1 β€˜at 120 RPM or highest sustainable RPM.

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.