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

Average Weekly Training Hours 05:01
Training Load By Week
Average Weekly Training Hours 05:01
Training Load By Week

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.

Sample Day 1
0:45:00
SM

Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.

Sample Day 2
0:45:00
Cadence - Zones 1-2

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course. Focus on smooth leg speed and don’t worry about getting a set amount of time in Zone 2. Endurance training is not the focus of this workout.

Sample Day 3
0:45:00
SM

Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.

Sample Day 4
0:45:00
Spin-ups 20" or 30"

This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.

Sample Day 6
1:30:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 7
0:30:00
Optional: Easy Ride

Ride at mostly Zone 1 intensity on a flat to gently rolling course. The ride should feel easy.

Sample Day 8
0:45:00
SM

Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.

Gale Bernhardt
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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