15 Week Century Beginner/Intermediate Training Plan
Author
David Ertl, USA Cycling L1 Coach
All plans by this CoachLength
15 Weeks
Typical Week
2 Strength, 4 Bike, 1 Day Off
Longest Workout
7:30 hrs
Plan Specs
cycling gran fondo/century
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Summary
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.
Stats
Sample Day 1
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.
Sample Day 2
Ride at moderate steady pace (zone 2). Emphasis is on duration rather than speed.
Sample Day 4
Warm up for 15 min. Ride at a Tempo pace (zone 3 to low zone 4) for duration of ride. Warm down.
Sample Day 5
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.
Sample Day 6
Ride at moderate steady pace (zone 2). Pace should be fairly easy with emphasis on building up endurance and time in the saddle.
Sample Day 8
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.
Sample Day 9
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.