Cycling: Century Bike Ride, Beginner: 4.25 to 8.5 hrs/wk

Average Weekly Training Hours 06:12
Training Load By Week
Average Weekly Training Hours 06:12
Training Load By Week

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.


You can find more training plan choices at THIS HOT LINK.



Plan is available in the book “Bicycling for Women”



Sample Day 1
1:00:00
AA

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Sample Day 2
1:00:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 3
1:00:00
AA

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Sample Day 4
1:00:00
Spin-ups 20" or 30"

This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.

Sample Day 6
1:00:00
Recovery - 90rpm

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Sample Day 7
1:30:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 8
1:00:00
AA

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Gale Bernhardt
|
Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com