15 Week Century Beginner/Intermediate Training Plan
Author: David Ertl, USA Cycling L1 Coach
Length: 15 Weeks
Tags: cycling, gran fondo/century
Typical Week: 2 Strength, 4 Bike, 1 Day Off
Longest Workout:
7:30 hrs
Author: David Ertl, USA Cycling L1 Coach
Length: 15 Weeks
Tags: cycling, gran fondo/century
Typical Week: 2 Strength, 4 Bike, 1 Day Off
Longest Workout:
7:30 hrs
15 Week Century Beginner/Intermediate Training Plan
The cyclist who can use this plan is anyone wanting to get in shape for a Century ride (either a 100 mile ride or a metric 100K ride). This plan can be used by entry level cyclists to prepare for their first century and by those with experience but who want a more structured plan to follow.
Upper body weight workout and abdominals - approx 30-40 min
Conduct 3 sets of 10 reps of each exercise. For abs, do up to 40 reps, one set.
Ride at moderate steady pace (zone 2). Emphasis is on duration rather than speed.
Warm up for 15 min. Ride at a Tempo pace (zone 3 to low zone 4) for duration of ride. Warm down.
Upper body weight workout and abdominals - approx 30-40 min
Conduct 3 sets of 10 reps of each exercise. For abs, do up to 40 reps, one set.
Ride at moderate steady pace (zone 2). Pace should be fairly easy with emphasis on building up endurance and time in the saddle.
Upper body weight workout and abdominals - approx 30-40 min
Conduct 3 sets of 10 reps of each exercise. For abs, do up to 40 reps, one set.
After a thorough warmup (10-15 min), start riding 1 min intervals alternated with 1 min recovery periods. The 1 min intervals should reach zone 4 by the end of the minute. Keep cadence up during recovery intervals by reducing your gear. Warmdown 5-10 min.
- I particularly enjoy coaching adult and master athletes who need to juggle professional careers, family life and cycling.
Personal one-on-one coaching with clients interested in cycling for competition, recreation and fitness.
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