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

Average Weekly Training Hours 10:22
Training Load By Week
Average Weekly Training Hours 10:22
Training Load By Week

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.

Sample Day 2
1:30:00
Sub Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 3
1:30:00
Big Gear 45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm. Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+. Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 4
1:30:00
Sub Threshold 2 X 20 min + 1 min HC

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.
After a full recovery perform 6 x 1 minute Sub Threshold intervals / 100-120 rpms (high cadence) with 1 minute easy pedaling between intervals.

Sample Day 6
3:00:00
Hard endurance

Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.

Sample Day 7
2:00:00
Big Gear 45-60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 9
1:30:00
Sub Threshold 1 x 30, 1 x 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 1 x 30, 1 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 10
1:30:00
Big Gear 60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm. Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+. Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.