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15 Week Century Beginner/Intermediate Training Plan


David Ertl, USA Cycling L1 Coach

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15 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:50 hrs 7:30 hrs
Strength x2
0:58 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
5:50 hrs 7:30 hrs
0:58 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

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.
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