Century Ride, STRUCTURED WORKOUTS! UPDATED 6/7/19 Eric Kenney, Ek Endurance Coaching
Complete that distance that every cyclist talks about. The Century. with this plan every workout will be of the highest quality maximizing your training 100%!!
Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.
This plan is designed to maximize time in the fall and winter months when training outside can be tough. We have even seen gains in threshold power on the bike and speed in the water and greater efficiency on the run. This is due to the flexible but detailed "focus" periodization we use.
This phase is designed to focus more on the run. in winter months we find it easier for the athlete to focus more on running while keeping bike workouts shorter while on the trainer.
structured workouts and optional instructions will help guide you throughout this plan.
Weakness workouts give you more flexibility to train you, the unique athlete as opposed to simply trying to mimic your race demands.
Managing your plan:
The average hours may seem low but time is easily added to the weekend workouts. when the weather is nice or if you live in a non winter area simply do what ever “work” is required
in that workout after a good warm up and add more time/ milage after the harder intervals as you like!
This plan comes with doc's on managing your plan, descriptions of zones, core strength routines and more.
Contact Me at email@example.com for customized plans or consultations
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||7:50 hrs||5:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:50 hrs||5:00 hrs|
Sample Day 1
easy warm up. do 30" right leg, 30" left leg, 30" both legs perfect. 30" hard high cadence (90% effort) full rest. repeat 8-10 times.
Sample Day 2
Ride in 1-2 zone.
find some short hills to ride. stay seated and find steady rhythm.
Sample Day 3
after a solid warm up of at least 20' including a few hard 1' efforts. Do: 2x20' 2' rest) all out make your second as stromng as the first interval! note course wind. date time. perceived excretion, etc...
do this on a course where you DO NOT have to stop. go to the EN data tool and fill in your info to get your training zones.
Sample Day 4
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 5
Steady ride in zone 2. keep RPM's high and focus on a smooth efficient pedal stroke especially towards the end of the ride.
DO: 30' in zone 3 in middle of the ride. steady and strong!
Sample Day 6
Level 2, steady pace. in control, relaxed upper body smooth lower body. last 30' of ride in zone 3. steady.
Sample Day 8
8-10 stompsOn flat road or trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as HARD AS POSSIBLE for 30" (seconds) these are short ALL OUT efforts!
5' rest between efforts. full recovery