15 Week Century Beginner/Intermediate Training Plan

Author

David Ertl, USA Cycling L1 Coach

All plans by this Coach

Length

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

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

David Ertl

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

Back to Plan Details

Sample Day 1

0:30:00
Upper Body Weight Workout 3 x 10

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
Endurance ride

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

Sample Day 4

1:00:00
Short Tempo Ride

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 3 x 10

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
Endurance ride

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 3 x 10

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
Alternating 1 min intervals

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.

15 Week Century Beginner/Intermediate Training Plan

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