Century 12 Weeks Beginner

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Century 12 Weeks Beginner

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 2 Custom

Longest Workout

7:00 hrs

Plan Specs

cycling gran fondo/century beginner power based hr based tss based

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Summary



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Century 12 Weeks Beginner is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 8:30-12:55 hours per week (excluding Rest Weeks). You will need to be able to devote between 3:30-7:25 hours to training on your weekends.

A century is of course 100 miles and is quite an achievement for any cyclist. On top of that it’s a great cycling challenge for the distance or endurance cyclist and you'll always remember your first one!

100 miles is probably many times longer than most organized group rides, so just doing group rides won’t prepare you properly for your metric century, but this plan will!

At the completion of this training plan, you should be able to complete a century ride relatively comfortably.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:31

Sample Day 1

1:15:00
Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace- Watts<120.
MS: 45 minutes of riding with watts from level 2, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 watts today.
CD: 15 minutes just easy pedaling.

Sample Day 2

1:15:00
Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace- level 2.
MS: 45 minutes of riding with watts from level 2, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 watts today.
CD: 15 minutes just easy pedaling.

Sample Day 3

1:30:00
Hilly ride1

WU: 15 minutes, just getting the muscles loosened up.
MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind.
Let's shoot for 10 hills, they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over(although, that's fine if want). Go up each at a fast pace and the legs should be burning at the top!
Rest for 3-4 minutes between each…. and ride easy afterward.
CD: 15 minutes easy.

Sample Day 5

1:15:00
Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace- level 2.
MS: 45 minutes of riding with watts from level 2, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 watts today.
CD: 15 minutes just easy pedaling.

Sample Day 6

2:00:00
Weekend endurance/Tempo-build

WU: 15-20 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.0 hours with watts between level 2/3.
At times, it's an easy effort, and others it's a nice solid fast pace.
Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.

Sample Day 7

1:30:00
Sunday ride- endurance

WU: 15-20 minutes, just riding easy, 80% of your threshold.
MS: 1-1.5 hours of easy riding.
Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride.
When you get home, your average watts for the ride should be in the level 2- endurance range.
Keep Cadence in 85-95rpm range.
CD: 10-15 minutes easy spinning the legs.

Sample Day 9

1:15:00
Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace- level 2.
MS: 45 minutes of riding with watts from level 2, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 watts today.
CD: 15 minutes just easy pedaling.

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