Cycling 100K (metric century) -Intermediate
Author
Karen Buxton
All plans by this CoachLength
12 Weeks
Typical Week
2 Strength, 5 Bike, 1 X-Train, 1 Day Off
Longest Workout
3:45 hrs
Plan Specs
cycling gran fondo/century intermediate hr based
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Summary
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.
Stats
Sample Day 1
Equipment: Free wts,, machines & body wt.
Load/Resistance: The greatest load possible for 20-30 reps per set (do not sacrifice good form for added weight--always estimate on the light side). Lower body exercises are body wt.
Sets: 2-3 Complete as a circuit, moving from one exercise to the next and then repeat the sequence.
Reps: 20-30
Speed: Slow to moderate emphasizing perfect form
Warm-up and cool down: 5 to 10 minutes aerobic (easy 1-2 zone) exercise (bike, row, elliptical, etc)
Exercises: In order of completion
1. Walking lunge (20-30 total steps)
2. Standing lat pull down
3. Squat
4. Chest press, OR push-ups.
5. Reverse lunge (10-15 each leg)
6. Seated row
7. Step-ups (10-15 each leg)
8. Front & side planks (hold for 15-60 seconds)
Sample Day 1
After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.
Sample Day 2
BT: Tempo intervals. On road or trainer. Warm-up and then do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position. Easy spin for your cool down to round our the hour.
OR if you need to set your HR zones, complete this workout:
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Easy spin for your cool-down. Use the average HR for the last 20 minutes as your LT to set your HR training zones. See this article to determine your zones: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
Sample Day 3
Equipment: Free wts,, machines & body wt.
Load/Resistance: The greatest load possible for 20-30 reps per set (do not sacrifice good form for added weight--always estimate on the light side). Lower body exercises are body wt.
Sets: 2-3 Complete as a circuit, moving from one exercise to the next and then repeat the sequence.
Reps: 20-30
Speed: Slow to moderate emphasizing perfect form
Warm-up and cool down: 5 to 10 minutes aerobic (easy 1-2 zone) exercise (bike, row, elliptical, etc)
Exercises: In order of completion
1. Walking lunge (20-30 total steps)
2. Standing lat pull down
3. Squat
4. Chest press, OR push-ups.
5. Reverse lunge (10-15 each leg)
6. Seated row
7. Step-ups (10-15 each leg)
8. Front & side planks (hold for 15-60 seconds)
Sample Day 3
Your choice of mode: walk, elliptical trainer, row, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
Sample Day 4
BT: On a course with long & short hills. Do long climbs in the saddle. Attack short hills. By the end 10% or more of time should have been in the 4-5b zones. Work hard on climbs. Easy 5-10 minutes spin to cool down.
Sample Day 6
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.