6.1 - CENTURY: METRIC - Int/Adv Riders by Hunter Allen

Average Weekly Training Hours 09:54
Training Load By Week
Average Weekly Training Hours 09:54
Training Load By Week

This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. The plan is designed for the intermediate-to-advanced cyclist with 6 to 14 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "Thrive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. I know you are going to really do awesome!!! Go for it! Hunter

Sample Day 2
1:00:00
Endurance Day

WU: (WARM-UP) 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: (MAIN SET) 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 (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: (COOL-DOWN) 10 - 15 minutes of easy pedaling.

Sample Day 3
1:00:00
Endurance Day

WU: 10 minutes working 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 (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. -------- CD: 10 - 15 minutes of easy pedaling.

Sample Day 4
2:00:00
Classic Tempo Builders

WU: 15 minutes starting with easy pedaling, and working up into your Endurance (Power Z2, HR Z2, RPE 2-3) by the end of the 15 minute warm-up.
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MS: Long ride with group or alone, focus on riding most time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 50-60 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). Try "mixing" your spin cadence during the Tempo effort by trading off between a faster and slower cadence throughout the interval.
Terrian: Mixed.
Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 6
3:45:00
Endurance Day

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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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 (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 7
1:00:00
Endurance Day

WU: 10 minutes working 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 (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 9
1:30:00
Sweet Spot Intervals (SST)

WU: 15 minutes working into the Endurance Zone (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: SST Intervals. (SST=Sweet-spot Training). On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 17 Minute Intervals in the "Sweet Spot" zone (Power Z3.5, HR Z3.5, RPE 3-5) with 5 minutes of recovery between intervals.
Ride all other times in your Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy spinning.

Sample Day 10
1:30:00
Endurance Day

WU: 10 minutes working 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 (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Hunter Allen
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Peaks Coaching Group, Inc.

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