The Faster Century ride in 8 weeks, 9-12 hours a week of training.

Average Weekly Training Hours 09:33
Training Load By Week
Average Weekly Training Hours 09:33
Training Load By Week

This is an 8 week training plan for the competitive recreational cyclist to be on peak form for a demanding 100 mile route. This plan is based on 9-12 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This training plan is based on a combined knowledge of the broad themes of century rides in Colorado. We know the distance, we know you will be at altitude and you will be climbing. These workouts set to prepare you for most of Colorado's century rides.

The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones.

Please email Zallison@source-e.net with any questions.

Sample Day 1
1:00:00
Recovery Ride

With a hard weekend block we want a rest day to take it easy for the next training block. 60 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 2
1:30:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 3
1:30:00
Endurance, 8 minutes threshold

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Incorporate Threshold intervals into today's training.
warm up 20-30 minutes at least
-
-
8 Minutes Threshold - 95-105% of threshold
3 Minutes easy spinning - 45-65% of threshold
repeat 3 times
10 minutes easy spinning 50-65% of threshold
repeat set one time (6 intervals total for the workout)
Finish ride time endurance pace

Sample Day 4
1:00:00
Recovery Ride

With a hard weekend block we want a rest day to take it easy for the next training block. 60 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 5
2:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 6
1:00:00
Endurance, Tempo + Vo2

Picking up the pace a bit in the Tempo range and adding some intensity to the end of each interval. 
Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Tempo intervals should be incorporated into today's training. After a 20-30 minute warm up at Endurance pace
10 minutes Tempo -75-88% of threshold
1 minute 105-120% of threshold - V02
Get in 3 intervals with AT LEAST 5 minutes of endurance pace in between.

Sample Day 7
1:30:00
Endurance, 20 minutes threshold 100%

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Incorporate Threshold intervals into today's training.
warm up 20-30 minutes at least
-
-
20 minutes threshold - 95%-105% of threshold - smart pacing
5 minutes easy spinning - 40-60% of threshold
2 intervals total.
-
Finish ride time endurance pace

Zack Allison
|
Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

I also own a Training Center in Fort Collins where we offer power based indoor training classes, motor-pacing, a modest weight set up, and Lactate Threshold testing.