15 Week Century Beginner/Intermediate Training Plan

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

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.

Sample Day 1
0:30:00

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
1:00:00

Ride at moderate steady pace (zone 2). Emphasis is on duration rather than speed.

Sample Day 4
1:00:00

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
0:30:00

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
1:30:00

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
0:30:00

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
1:00:00

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.

David Ertl
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Cyclesport Coaching
  • 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.
Go to www.PeaksCoachingGroup.com