Finish Strong - Metric Century Ride 100K: 3-months

Average Weekly Training Hours 06:25
Training Load By Week
Average Weekly Training Hours 06:25
Training Load By Week

This 12-week cycling plan is for the individual who has already been riding 2-3 hours per week. The participant should have been exercising regularly for at least 3 months. The focus of the plan is to provide a sensible and systematic approach to cycling regularly to achieve the initial goal of finishing a 100K ride and/or setting the stage for more extensive cycling (i.e., longer or faster races) in the future.

Sample Day 1
0:25:00
AA Strength 1

Anatomical Adaptation: After you are warmed up do 1 set of a basic whole body strength workout. The focus should be on proper form but resistance should be very light. Do 10-12 reps at approximately your 20-25 rep max.
See sample workouts at
https://docs.google.com/document/d/1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU/edit?usp=sharing

Sample Day 1
0:35:00
Easy ride: Pedaling skills

wu: Active motion prep warm-up with movement specific to your workout activity. See https://drive.google.com/file/d/0B639_98Ql3-3MUtIbm5RcDFGYVU/edit?usp=sharing

ms: Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

cd: 5 minutes in zone 1

Sample Day 2
0:15:00
Core 1 (basic)

Basic Core Exercise circuit: Do 30 sec. to 1 minute for each exercise. Go thru the circuit 2-3 times.
1.
https://drive.google.com/file/d/0B639_98Ql3-3XzVsNWR0YkhORnc/edit?usp=sharing

Sample Day 2
0:10:00
RECOVERY (Stretching w/foam roller)

Foam Roller and Downward-dog exercise + if you have time Stretch the basic five: Hamstrings, quads/hip flexors (faber), calves, lats and chest. Go to for sample exercises: http://tinyurl.com/fmroller

Sample Day 3
0:45:00
Easy Ride: Pedaling skills

wu: Active motion prep warm-up with movement specific to your workout activity. See https://drive.google.com/file/d/0B639_98Ql3-3MUtIbm5RcDFGYVU/edit?usp=sharing

ms: Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

cd: 5 minutes in zone 1

Sample Day 3
0:15:00
Stretching 1 (basic workout)

Stretch at least the basic five areas: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at:
https://drive.google.com/file/d/0B639_98Ql3-3X0Z4aDM3ZWZXcWs/edit?usp=sharing

Sample Day 4
0:10:00
Stretching w/foam roller

Foam Roller and Downward-dog exercise + if you have time Stretch the basic five: Hamstrings, quads/hip flexors (faber), calves, lats and chest. Go to for sample exercises: http://tinyurl.com/fmroller

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.