Double Century 12 Weeks Intermediate/Advanced

Average Weekly Training Hours 16:33
Training Load By Week
Average Weekly Training Hours 16:33
Training Load By Week



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Double Century 12 Weeks Beginner/Intermediate is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 13:30-20:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 3-12 hours to training on your weekends.

A double century, or 200 mile ride, is a huge goal that many cyclists don’t even attempt let alone successfully complete! If you’ve ridden a couple of centuries and are comfortable with them, then you may be ready to tackle a double century. Doing a double requires meticulous preparation and loads of endurance training miles.

Study the route, ride reports, and support information from the ride organizer. Use your training rides to get your hydration and nutrition dialed in, which can make or break your ride. Also take a hard look at the clothing you plan to take with you or wear.

This plan will prepare you physically for ride, but you will have to have the mental toughness to push through when you reach the 150 or 175 mile mark!

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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Sample Day 1
1:30:00
Medium, Endurance Ride

WU (WARM-UP): 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)
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MS (MAIN-SET): 60 minutes of riding with watts at Endurance (Power Z2, HR Z2, RPE 2-3), just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average around Endurance watts today.
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CD (COOL-DOWN): 15 minutes just easy pedaling.

Sample Day 2
1:30:00
Hills

WU: 15 minutes, just getting the muscles loosened up in Endurance (Power Z2, HR Z2, RPE 2-3)
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MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind. Shoot for 10 hills with watts at Anerobic Capacity (Power Z6, HR Z6, RPE >7), they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over (although, that's fine if want). Go up each at a fast pace and the legs should be burning at the top! Rest for 3-4 minutes between each and ride easy afterward at Endurance.
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CD: 15 minutes of easy spinning.

Sample Day 3
1:45:00
AM WORKOUT: Big Gear Efforts

AM WORKOUT
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WU: 15 minutes Endurance (Power Z2, HR Z2, RPE 2-3) with a cadence of 90-100rpm.
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MS1: To get those legs ready for some work, do 1 x 5-minute effort at FTP (Power Z4, HR Z4, RPE 4-5), pushing to at VO2Max (Power Z5, HR Z5, RPE 6-7) in the last 30 seconds. Recover for 5 minutes with easy pedaling at Endurance (Power Z2, HR Z2, RPE 2-3) and move on to MS2.
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MS2: Every 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds. Push this big gear! Staying seated the entire effort, jump hard into it, and try to get it going as fast as you can in 20 seconds. Don't worry about wattage goals for these, the effort is more about developing leg strength and force. Your cadence will be low in the beginning, and getting faster with each second. Between each effort, ride for 5 minutes easy with cadence in the 90-100rpm range, using an easy gear, then go again.
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CD: 10-20 minutes of easy spinning.

Sample Day 5
3:30:00
Weekend Endurance/Tempo

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) and just getting the legs moving.
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MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for 3 hours with watts at Endurance/Tempo (Power Z2/3, HR Z2/3, RPE 2-4).
At times, it's an easy effort, and others it's a solid, fast pace. Try not to spend much time over 90% of your FTP, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: Solid 15 minutes of easy riding before you get home. Dont forget to make that recovery shake and drink it within 15-20 minutes of finishing. Stretching after the ride as well.

Sample Day 6
3:00:00
Sunday Ride: Endurance

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).
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MS: 2.5 hours of easy riding at Endurance (Power Z2, HR Z2, RPE 2-3). Keep Cadence in 85-95rpm range.
Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride. When you get home, your average watts for the ride should be in the Endurance range.
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CD: 15 minutes easy spinning the legs.

Sample Day 8
2:00:00
Medium, Endurance Ride

WU: 15 minutes warm-up, just spinning at Endurance (Power Z2, HR Z2, RPE 2-3).
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MS: 90 minutes of riding with watts at Endurance (Power Z2, HR Z2, RPE 2-3), just nice and steady. If you have to go over hills and your watts go higher, that's O.K., but generally average in Endurance watts today.
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CD: 15 minutes of just easy pedaling.

Sample Day 9
2:15:00
Tempo Ride

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) with the legs moving at a high cadence today - 95-105rpm.
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MS: A solid 45 minutes with watts at Tempo (Power Z3, HR Z3, RPE 3-4). Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm. It's a fast pace, but should be achievable.
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Afterwards, just ride at Endurance (Power Z2, HR Z2, RPE 2-3).
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CD: 15 minutes easy spinning.