Train for a Century (100 Miles)

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

This program is ideal for an athlete that is comfortable cycling 20 miles on any given day, perhaps attends regular spin classes, and wants to complete a century ride (100 mile ride) or a 150 mile cycling event across 2 consecutive days in a respectable time. There are even options in the program for those going as high as 175 miles.

MS 150, Pan Mass Challenge, and New England Classic riders can use this program to effectively prepare for their 2 day cycling events.

The difference between this program and other century ride programs is this strategy doesn't simply provide a weekend "long ride" schedule.

As a certified cycling coach and an avid century rider that has completed multiple century rides and 150 mile cycling events, I've designed this program with daily workouts with consistent cycles of stress, integrated recovery, a targeted long ride strategy and cross training. You can even incorporate your spin classes, gym cycling or rides on your home trainer into the program.

Athletes can expect about an hour to an hour and a half of training during the week and progressively increasing long rides on the weekends.

By the end of the program in just 13 weeks, athletes will have achieved the target peak volume necessary to at minimum complete a 100 mile cycling event and ride and finish strong and in a good time. There are options incorporated for riders that are going as high as 175 miles.

With the program you'll received a BMI assessment and target calculator, and an RPE (Rate of Perceived Exertion) table, and cycling heart rate and power zone calculators (for those who utilize heart rate monitors and power meters).

Sample Day 1
1:15:00
20mi
Train for a Century ride (100 Miles)/13 Weeks

Spinning/trainer ride, or ride outside.

If you're attending spin class, think high intesity and resistence. Work within the framework of the instructor's plan and get the most out of the session.

The idea is to approach the workout as a threshold cycling workout to help increase power.

Your Rate of Perceived Exertion (RPE) should be about 15 for intervals and no less than 14 at any other point in the workout. If you have a power meter or heart rate monitor, you should be in zone 4 for intervals and no less than zone 3 throughout the rest of the workout.

If you can't ride outside or don't have access to spin classes, you can do a similar workout on spin bike at your gym or on your home trainer if you have one.

Your finishing time will vary with your mode of cycling and your ability so don't worry if your finishing time is different than what's posted in the summary.

Sample Day 2
1:00:00
Train for a Century ride (100 Miles)/13 Weeks

Cross Training. Particularly those activities that are not weight bearing. The benefit here is you can continue to work your aerobic system and it will require low impact stress on the lower body that is being stressed from the cycling volume.

Arc Trainer/Elliptical machine, rowing, swimming or pool running are all ideal

If you like to run, you can do that here too but keep the intesity low and the duration low.

Do a combination of activities that amount to about an hour.

Sample Day 2
0:19:59
Train for a Century ride (100 Miles)/13 Weeks

Core and functional strength. These are great workouts that can be completed on a mat at your gym or on your living room floor.

They are essential to help build the core and functional strength necessary for prolonged riding positions.

Choose 2-3 from the list below.

Planks/Basic
http://youtu.be/iVKbHqeSgu8

Planks/Advanced
http://youtu.be/b6ymKLYVu0g

Twist Crunch 3 x 15 Reps http://youtu.be/QndloG5Hr4k

Sky Reach 3 x 15 Reps
http://bit.ly/rrHaU0

Hip Lifts 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Hip Lifts (one leg variation/both legs) 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Leg Pull Front 3 x 15 Reps
http://youtu.be/ZO-aOhp8FGM

Sample Day 3
1:15:00
20mi
Train for a Century ride (100 Miles)/13 Weeks

Spinning/trainer ride, or ride outside.

If you're attending spin class, think high intesity and resistence. Work within the framework of the instructor's plan and get the most out of the session.

The idea is to approach the workout as a threshold cycling workout to help increase power.

Your Rate of Perceived Exertion (RPE) should be about 15 for intervals and no less than 14 at any other point in the workout. If you have a power meter or heart rate monitor, you should be in zone 4 for intervals and no less than zone 3 throughout the rest of the workout.

If you can't ride outside or don't have access to spin classes, you can do a similar workout on spin bike at your gym or on your home trainer if you have one.

Your finishing time will vary with your mode of cycling and your ability so don't worry if your finishing time is different than what's posted in the summary.

Sample Day 4
1:00:00
Train for a Century ride (100 Miles)/13 Weeks

Cross Training. Particularly those activities that are not weight bearing. The benefit here is you can continue to work your aerobic system and it will require low impact stress on the lower body that is being stressed from the cycling volume.

Arc Trainer/Elliptical machine, rowing, swimming or pool running are all ideal

If you like to run, you can do that here too but keep the intesity low and the duration low.

Do a combination of activities that amount to about an hour.

Sample Day 4
0:19:59
Train for a Century ride (100 Miles)/13 Weeks

Lower body functional strength. These are great workouts that can complement your cycling training and help work your stablizer muscles. They can be completed on a mat at your gym or on your living room floor.

3 x 15 Lateral Lunges
http://youtu.be/J1JwEN32nCQ

3 x 15 Jump Lunges
http://youtu.be/Kw4QpPfX-cU

3 x 15 Calf Raises.
Works well when done off a step or something elevated off the ground. Pause at the top of the motion for maximal effect.
http://youtu.be/5npuTigAqRY

3 x 15 Standing Leg lifts
http://youtu.be/zF2fDuVhQB8

3 x 15 Single leg Squats (**Very Challenging**If this is too difficult you can try the second variation demonstrated, or use a chair for balance)
http://youtu.be/cWHnG0FXQXY

Sample Day 6
1:45:00
30mi
Train for a Century ride (100 Miles)/13 Weeks

Long Ride. 30 Miles.

Ideally seek low or no traffic routes that are flat with some small rolling hills. Practice your climbing strategy on any hills. Be safe and try to connect with your community for group ride partners and routes. Try MapMyRide for ideas. http://www.mapmyride.com/

When you ride long, you don't need to ride fast. You're mainly preparing your aerobic system to endure on the bike and you're developing your prime moving cycling muscle groups and slow twitch muscle fibers. Try to keep the cadence (revolutions per minute) above 80.

Keep your RPE in a sub-threshold state. If you use a heart rate monitor, keep your heart rate in a sub-threshold zone.

Your finishing time will vary with your ability so don't worry if your finishing time is different than what's posted in the summary.

Tony Rich
|
EventHorizon EnduranceSport

Virtual personalized & dynamic one-on-one training and coaching for triathlon and running events. $100 per month for short course athletes and $150 per month for long course athletes (70.3, 140.6, marathons). 2) Pay a one time fee of $250 to have a personalized program developed for a specific event after an in-depth consultation. (includes eBook and toolkit of resources) 3) Choose from a library of static "one size fits most" plans for all disciplines with no direct coaching. ($20 -$100).