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


Gale Bernhardt

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12 Weeks

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Plan Description

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
Bike x3
4:48 hrs 5:00 hrs
Day Off x2
—— ——
Strength x1
1:23 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:48 hrs 5:00 hrs
Day Off
—— ——
1:23 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

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