Century 12 Weeks Intermediate

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:44



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Century 12 Weeks Intermediate 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 9-15:25hours 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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Sample Day 1
1:15:00
Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace- watts in level 1
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 4
1:45:00
Big gear efforts

WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2.
MS: Get those legs ready for some work, do (1) 5minute effort at level 4, pushing to level 5 in the last 30seconds...
Recover for 5minutes easy pedaling.
Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds...
PUSH THIS big gear..
Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds.
Don't worry about wattage goals for this.
The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second.
Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again....
CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.

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
2:45:00
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 2.75 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
2:00:00
Sunday ride- endurance

WU: 15-20 minutes, just riding easy, 80% of your threshold.
MS:2.0 hours of endurance pace 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.