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Cycling 100K (metric century) -Intermediate

Author

Karen Buxton

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Length

12 Weeks

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Plan Description

A metric century (62-miles) is a great goal for the avid cyclist who is looking for a new challenge. Organized metric century rides are offered in most communities and provide support and camaraderie for cyclists of all abilities. If you are a fit cyclist, interested in a new goal, a metric century ride is a great choice.

This plan is designed for the avid cyclist who is currently riding three-to-four days per week. The weekday rides can be either outdoors or indoors (trainer, stationary bike or spin classes). Weekday rides range from 30 to 95-minutes and the weekend rides range from 45 minutes to 3:45. At minimum, you can commit to cycling four days each week.

The workouts are prescribed using heart rate zones and a “testing workout” is scheduled during week #1 to set your zones and again during week #8 to check your progress. If you do not have a heart rate monitor, you can train by using perceived exertion and you can find a RPE (Rate of Perceived Exertion) Chart here: http://www.coachbuxton.com/Rating_of_PE.pdf

This plan includes two strength sessions each week. However, if you are currently involved in a strength training program, you can continue that program on your easy cycling or cross-training days. You may need to adjust the weight, number of sets & repetitions and total weekly sessions to prevent the strength routines from negatively affecting the cycling sessions.

Your goal is to complete the metric century at the conclusion of 12-weeks of training. The plan is written for a cyclist that will average between 15.5 and 17.5-MPH for the event with an estimated total ride-time between 3:30 and 4:00.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:20 hrs 3:45 hrs
Strength x2
0:55 hrs 0:30 hrs
X-Train x1
0:25 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:20 hrs 3:45 hrs
Strength
0:55 hrs 0:30 hrs
X-Train
0:25 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

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