12 weeks to your first century - power based

Average Weekly Training Hours 06:41
Training Load By Week
Average Weekly Training Hours 06:41
Training Load By Week

Get ready to conquer your first Century ride!


Have you always wanted to ride a Century Ride (100 miles) but did not know where to start? Designed by BonkWerx Endurance Sports, this plan combines over 20 years of endurance sports knowledge and coaching expertise to not only prepare you for the ride - but help you CONQUER it!


 


BonkWerx CNY Tour de Cure



Who is this plan for?


This plan is built for the everyday "time-crunched" cyclist who can train at least 4 days a week. The workouts will suit the beginner to the intermediate cyclist who are looking to either complete their first-century ride or improve their century ride performance.


What does "power-based" mean?


Workouts are designed to target your individual power zones that will be set with an included field test (FTP). It will require the use of a smart trainer and/or power meter.


What is included?


The plan includes 12 weeks of cycling workout and basic strength workouts. Most weeks will average 6hours, with the longest being 8-10 hours.


About BonkWerx/Coach Noel:


Designed by BonkWerx Endurance Sports head coach and athlete Noel Bonk, this plan brings you his 20 years knowledge and experience in coaching athletes in 100s of events worldwide.


Questions?
For more information or questions about this plan, please visit us on the web BonkWerx Endurance Sports Coaching


 

Sample Day 1
1:00:00
37.4TSS
Pre-test warm up

Today is about getting the legs ready for tomorrow's test!
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Ride very easy in Zone 1 / 90 rpm+. Include 1 x 2 minute interval with alternating a 10 second sprint (hard effort) with a 20 second recovery. Sprint should be done at 80-85% max effort.
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Following the 1 min interval, ride easy for up to 10 mins then do 2 x 20 second max sprints with 5-6 min recovery in-between.
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Cool down for 10-20 mins of easy riding Zone 1/90 rpm +

Sample Day 2
1:00:00
20 min FTP Test

This is a test for you to find your current FTP power number. Do this test either on a trainer or flat section of road with no interruptions.

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Warm-up 1:
Ride in an easy gear for 10 mins Zone 1/90+ rpms. Following the 10 mins do 3 x 1-minute high cadence "fast pedals" with a minute rest between (100+ rpms). Recover for 5 minutes in an easy gear Zone 1/90 + rpms
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MS1: Ride 5 minutes all out, but not so hard that you can't complete the interval. Recover for 10 minutes in an easy gear Zone 1/90+ rpms
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MS2: 20-minute all out time trial effort. Aim to keep pace between 90-95 rpms. Pace out your effort so you are not going too hard in the beginning. By the end of the 20 minutes you should have given everything you have.
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Cool down: IMPORTANT - 10 to 15 minute of easy riding.

Sample Day 4
1:04:30
53TSS
Base: Zone 2 w/ 4 x tempo bursts #bonkwerx

This is a WO (workout) designed to work Endurance /Zone 2 but mixes it with 2 x 30 second cadence bursts. The effort will raise slightly during the burst, but stay focused on raising your cadence to 100+ rpms or higher. Stay smooth on the saddle, no bouncing!
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Warm up:
10 min @ 40 % of FTP

Ramp up in 4 steps
3 min @ 60 % of FTP

3 min @ 70 % of FTP

3 min @ 80 % of FTP

3 min @ 90 % of FTP

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MS1: Repeat the following 3 times
- Zone 2 Endurance - 5 min @ 75 % of FTP
- Cadence Burst 30 sec @ 100 % of FTP (high cadence burst - over 110 RPMs)
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MS 2: Ramp down in 4 steps
3 min @ 90 % of FTP

3 min @ 80 % of FTP

3 min @ 70 % of FTP

3 min @ 60 % of FTP

Recovery
4 min @ 55 % of FTP

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Cool Down
10 min @ 40 % of FTP

Sample Day 6
1:00:00
41.4TSS
Zone 3 Tempo

Tempo Ride:
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Warm up:
15 min warm up of easy riding in Zone 1
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Main set:
Ride up to 30 mins in your Zone 3 tempo. Keep cadence around 90rpm.
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Cool down: 
Ride easy decreasing from Zone 3 to Zone 1 for 15 mins.

Sample Day 7
1:00:00
51.9TSS
Zone 2 Endurance Foundations

Zone 2 works needs to get done - this is part of good base foundation. You can do this on Zwift or outside if you can keep the wattage in check.

Sample Day 9
0:54:00
50.4TSS
Sweetspot 3 x 8 @ 88% FTP

This workout will target the Sweetspot Zone aka low Zone 4. It is designed to help raise your FTP.

Sample Day 10
1:00:00
Basic Cycling Strength Foundation

Complete 1 rounds of 3 sets of strength work using the exercises listed below.

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The first set is light (12 reps with a load you could lift 15 times). 
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The second set is medium (8-10 reps with a load you could lift 6 times). 
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The third set is heavy (3-5 reps with a load you could lift 6 times).
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Complete all sets of each exercise before moving to the next exercise. 
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Cool down for 5 minutes by spinning in an easy gear/resistance at high rpm.

Noel Bonk
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BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.