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Metric Century 8 Weeks Beginner/Intermediate

Author

Hunter Allen & Peaks Coaching Group

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No Ratings

Length

8 Weeks

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Plan Description



YOUR SHORTCUT TO FAST Peaks Coaching Group

Metric Century 8 Weeks Beginner/Intermediate is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 7-10:15 hours per week (excluding Rest Weeks). You will need to be able to devote between 2-5:15 hours to training on your weekends.

A metric century is a 100 kilometer (62 mile) cycling event. 100km events are just about the perfect distance to start as a great cycling challenge and you'll always remember your first one!

A metric century is a good “stepping stone” for distance or endurance cyclists who have set their next goal as a century ride.

62 miles is probably two to three times longer than most organized group rides, so just doing group rides won’t prepare you properly for your metric century, but this plan will!

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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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
9:01 hrs 4:00 hrs
Customx3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:01 hrs 4:00 hrs
Custom
—— ——

Training Load By Week


Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

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.
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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 2

1:00:00
Classic Tempo Builders w/ BURSTS

WU: 15 minutes of easy pedaling, working up into your Endurance by the end of the 15-minute warm-up (Power Z2, HR Z2, RPE 2-3).
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MS: Long ride with group or alone, focus on riding most of the time in Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 1 x 30-40 minute TEMPO effort, focusing on keeping watts at Tempo (Power Z3, HR Z3, RPE 3-4). During the Tempo interval add 5 x 20 second Bursts of Level 4 effort (Power: Level 4 / HR: Zone 4/ PE: 6-7).
Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 5-10 minutes of easy pedaling.

Sample Day 4

2:30:00
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.
--------
CD: 10 - 15 minutes of easy pedaling.

Sample Day 5

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 7

1:30:00
Sweet Spot Intervals (SST)

WU: 15 Minutes working ENDurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up 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 15 Minute Intervals in the "Sweet Spot" zone (Power Z3.5, HR Z3.5, RPE 3-5) with 5 minutes recovery in-between, Ride all other time in Endurance zone (Power Z2, HR Z2, RPE 2-3)
Terrain: Flat to Rolling; Cadence: 85 - 105.
-------
CD: 10-15 minutes of easy pedaling.

Sample Day 8

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 11

2:30:00
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.
--------
CD: 10 - 15 minutes of easy pedaling.

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