Smash (don't just finish) Your Next Century

Average Weekly Training Hours 07:13
Training Load By Week
Average Weekly Training Hours 07:13
Training Load By Week

This plan assumes a few things: 1. That you have either a power meter and or a heart rate monitor for setting your zones and training within them. 2. You have been riding 4-5 hours per week or more on average. This plan will gradually build volume, but the first week will have you doing 2:00 to 2:30 for a long ride. If you are not capable of this, you may want to scout a different plan or build your mileage until this is doable for you. 3. This plan assumes you have ridden 100 miles in the past. Not necessarily recently. We will do some higher intensity training during the week once the body has been given time to adapt. This intensity is what is going to allow you to SMASH your upcoming ride! 4. Having access to an indoor trainer is huge, although not necessary. All these workouts can be adapted to the road, you'll just need to memorize the workouts and implement them as accurately as possible. 5. You will have at least one complete rest day each week, along with 2 other days that you are completing a core strength routine. The 4 days on the bike are plenty for you to progress and ensure you are recovering. 6. You can move workouts around if necessary, but we recommend keeping them as close to the planned schedule as possible. Rest and recovery are your friend and we've mapped the training load out accordingly. 7. We want you to have fun with this. All the structure in the world goes out the window if you start hating the bike. We've tried to give you enough "fun rides" and unloads to keep the mind solid. But, if you feel you need the occasional group ride vs structured interval ride, you can do that. Just don't do it too often for best results.

Sample Day 2
1:00:00
Threshold Zone Assessment

Threshold assessment day! Make sure you have all of your devices working: Power, cadence, heart rate, speed, etc.
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[15 min] Warm-up including 3x1 min fast spins starting at the 6 minute mark. 1 min easy spin in between these efforts. After your 3rd fast spin, spin easy until you hit 15 min ride time.
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[5 min] Max effort - everything you got!
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[10 min] Recovery spin, prepare for 20 min effort.
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[20 min] Max effort - start slightly conservative and build as you get closer to the end. Make sure you are able to see your 20 min average's for this effort.
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[10 min] Easy spin to cool down.
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Stretch for 10-15 minutes post ride.

Sample Day 4
1:10:00
Pedal stroke technique work.

Primary focus on pedaling efficiency.
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15 min warm up, including 3x1 min fast spins near threshold with 1 min recovery interval (RI) in between.
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[50 min] Nothing above mid-L3 today. Focus is on technique. Spend 5 minutes focusing on each of the following with 5 min spin in L2 between:
- kicking over the top of the pedal stroke
- quick activation on the down-stroke
- pulling through the bottom of the pedal stroke
- quick activation on the up-stroke.
- out of the saddle riding at a higher cadence than you are used to
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[5-10 min] Spin the legs out and get ready for strength work.

Sample Day 5
0:21:00
Short core/hip emphasis

Strength is a super important aspect of power production, injury prevention, and overall well being. This is a quick workout to help turn your core and hips rock solid.
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Three rounds of each. Complete 30 seconds on, 30 seconds off. Complete all three sets before moving to next exercise.

Sample Day 6
2:15:00
2:00 - 2:30 - L2 Endurance Effort

Goal for today is to get 2:00-2:30 of ENDURANCE based riding. Limit the amount of time spent in all other zones. Increasing aerobic capacity is the focus for today. --- If you are outside, treat every incline as a long climb and settle in to a rhythm rather than hammering up and over. Work on riding both in and out of the saddle, utilizing a variety of cadences but keeping effort in prescribed zones. --- If you are indoors, alternate cadence and/or riding position every 2-3 minutes. Cadence should not drop below 70 rpm. High end of cadence should be right below the point where bouncing on the saddle occurs. --- Look to enjoy the ride today! This should be a fun, enjoyable roll!

Sample Day 7
1:45:00
1:30-2:00 - L2 Endurance Effort

Goal for today is to get 1:30-2h of ENDURANCE based riding. Limit the amount of time spent in all other zones. Increasing aerobic capacity is the focus for today.
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If you are outside, treat every incline as a long climb and settle in to a rhythm rather than hammering up and over. Work on riding both in and out of the saddle, utilizing a variety of cadences but keeping effort in prescribed zones.
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If you are indoors, alternate cadence and/or riding position every 2-3 minutes. Cadence should not drop below 70 rpm. High end of cadence should be right below the point where bouncing on the saddle occurs.
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Look to enjoy the ride today! This should be a fun, enjoyable roll!

Sample Day 8
0:21:00
Short core/hip emphasis

Operation rock solid core...engaged.
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Three rounds of each. Complete 30 seconds on, 30 seconds off. Complete all three sets before moving to next exercise.

Sample Day 9
1:25:00
10 min L3 Technique x 5 min RI

Bike efforts will be in the L3 range and pedaling mechanics will be emphasized. Riding position and cadence will vary often today.
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[15 min] Warm-up with 3x1 min fast spins
[60 min] 10 min intervals in mid L3 focusing on varying cadence. Spend time focusing on each phase of the pedal stroke just like last Thursday. 5 min in L2 in between focused intervals
[10 min] Spin the legs and stretch well post workout.

BPC Performance Systems
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BPC Performance Systems, LLC.

Balancing your life schedule with a training plan that delivers results is what we do. 90% of our athletes are working professionals with crazy life schedules that require focused workouts to maximize minimal training time. We are a one stop, time saving, performance maximizing, endurance sport company.

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