Cycling Power based Intermediate Century ride using wattage by Hunter Allen

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

This is a 12 week training plan is for the athlete that wants to complete a century in 5 to 6 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a solid intermediate cyclist with at least one year of riding in their legs. The goal for this cyclist is to finish the century in under 6 hours, shooting for close to a 5 hour finish time. It's for the cyclist that can ride up to 2.0 hours a day, and up to 5 hours on one day on the weekend. This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride easily at a solid brisk pace and you will be finishing strong!

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.

Hunter Allen
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