Cycling: Century Bike Ride, Beginner: 4.25 to 8.5 hrs/wk
Gale BernhardtAll plans by this Coach
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This 12-Week training plan is perfect for the cyclist looking to successfully complete their first century (100 mile) ride. The athlete using this plan enjoys cycling and is currently cycling three or four days per week.
Your current weekday rides are between 30 and 60 minutes long, which can include a spinning class. A weekend long ride of 75 to 90 minutes is currently doable. You would like to add a structured strength training program that compliments your cycling. For the next 12 weeks, your weekday training time is limited to around an hour on any given day. The plan includes one or two days of strength training each week, two weekday rides that are 30- to 60-minutes (with a few optional 75-minute rides) long and one or two rides on weekends. Week 1 of the plan includes two strength training days, three 60-minute rides and one 90-minute ride. The plan builds the longest training ride to 5:00 in Week 10. At the end of 12 weeks of training, you plan to comfortably complete a 100-mile ride taking six to seven hours of actual ride time.
Find the supporting documents you need to help you with this plan at this link.
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Plan is available in the book “Bicycling for Women”
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:48 hrs||5:00 hrs|
Day Off x2
|1:23 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:48 hrs||5:00 hrs|
||1:23 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor