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Cycling: Metric Century 100K (or 50-mile ride), Level I

Author

Gale Bernhardt

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Length

8 Weeks

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Plan Description

A 100K ride, otherwise known as a metric century, is a benchmark accomplishment for many cyclists. This distance, 62 miles, and 50-mile rides are often offered in conjunction with full-on century (100-mile) rides. If you are a fit athlete looking for a new cycling challenge, the metric century is just what you need.

PROFILE
This plan is designed for a cyclist that is currently riding three days per week. The weekday rides might be outdoors or might be in an indoor situation. Weekday rides are 45- to 60-minutes long. You ride a third day, at least 1:00 and maybe as much as 1:30. At minimum, you can commit to spending three days each week cycling.

If you are currently doing a strength training program, you can continue that program on your off-cycling days. You may find you need to reduce the weights, sets, repetitions or some combination of all to keep strength training from negatively affecting your cycling.

If you are not currently strength training, but want to begin a routine, you can find a suggested routine in the free download documents found at this link: https://galebernhardt.com/pages/supporting-documents

GOAL
Your goal is to complete a metric century or a 50-mile ride at the end of 8 weeks of training. Your event can be self-designed or you can shop for an event that is hosted by someone else. The plan is written for a cyclist that will average between 12 and 15 miles per hour for the entire event. Your 50-mile ride time is estimated to be between 3:20 and 4:10. If you are doing the 100K, your ride time is estimated between 4:08 and 5:15.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
3:43 hrs 3:30 hrs
Strength x2
1:18 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:43 hrs 3:30 hrs
Strength
1:18 hrs 0:45 hrs
Day Off
—— ——

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 www.galebernhardt.com

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