12 Week Century, Gran Fondo Plan with Injury Prevention
Melissa Ross and Tricia DavisAll plans by this Coach
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Training for an upcoming 100 mile century ride, a gran fondo or charity event should be fun and rewarding! This 12-week detailed workout plan will help you build properly right up to your event.
This plan is built for beginner-intermediate level riders who have minimal time to ride during the work week. Each week involves cycling, core, stretching and recovery workouts and tips from our certified coaches and physical therapist.
Instructions are included to calculate your individual training zones on week 2, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.
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Good Luck and Happy Training!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:58 hrs||5:00 hrs|
|0:36 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:58 hrs||5:00 hrs|
||0:36 hrs||0:20 hrs|