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8 Week Flat Century Plan 80-120 miles (Intermediate to Advanced). Start Any Monday + Reusable

Author

Simon Kessler

All plans by this Coach
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Length

8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Achieve your Fastest ever Flat Century!

The training in this plan will result in big improvement in your muscular endurance and threshold power which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for fast and flat Century rides.

This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed 100 miles / 160 kilometers.

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 8-12 hours/week.

This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
10:22 hrs 6:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:22 hrs 6:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

$39.95 - Buy Now