Century/Event Prep (16 weeks) Beginner/Novice

Average Weekly Training Hours 07:36
Training Load By Week
Average Weekly Training Hours 07:36
Training Load By Week

Minimum qualifications for this plan should be basic cycling proficiency, a solid understanding of the “rules of the road” for cyclists, and a base level of physical conditioning that will allow you to ride up to 20+ miles per day without stopping.

Sample Day 2
1:15:00

Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 5 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin

Sample Day 3
1:00:00

Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.

Sample Day 4
1:15:00

Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 5 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin

Sample Day 6
1:00:00

Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.

Sample Day 7
1:00:00

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). 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 9
1:30:00

Warm-up: 10+ minutes, progressing to upper Zone 2.
Workout Interval: 10 minutes @ Z-2 followed by 5 minutes @ Z-1 recovery.
Cool down: 5+ minutes easy recovery spin

Sample Day 10
1:00:00

Warm-up: 8+ minutes aerobic activity.
Workout: Low Intensity level. Slow, controlled movement of the weights. 10-15 reps per set. 1-2 sets per exercise. Finish workout with core strengthening routine.
Cool down: 10+ minutes aerobic activity and stretching.
2 workouts per week.