B Level 12 Week Flat Century Prep (Heart Rate)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:13

This is an intermediate to advance level 12 week plan. This program will prepare you for the demands of 75-100 mile rides or events with FLAT terrain. By the end of the 12 weeks, you should be prepared to ride 75 or more mile.

At the conclusion of plan athletes will come away with the following:
1) Custom training zones
2) Aerobic extensive foundation work
3) Ability to ride at tempo for 90-120 minutes unbroken
4) Ability to ride hard tempo for 1 hour
5) Start of threshold extensive efforts
5) 4-4.5 hour endurance capstone ride.
6) Improve overall strength

What athletes will need:
1) Open to new ideas and training
2) Uploaded able cycling computer
3) Heart rate or power meter.
4) Computer in order to view Training Peaks and upload ride information
5) Training time 6-10 hours of ride time and 1 hour of strength per week
6) Strength training will require basic free weights or access to gym

Plan Benefits:
1) Three 4-week training blocks set up to be completed using heart rate or power.
2) Start-up coaching call or email (15-20 minute phone call)
3) Mid-point review upon request. Send us a email request and we will review your training
4) Endurance Custom Strength training program included
5) Discounted additional coaching consults as needed along the way.

Sample Day 1
Aerobic Base

If you have zones set use them but for the most part this is prep week for next weeks zone development

Sample Day 2
Aerobic Base

Sample Day 3
Strength (1)

Sample Day 5
Aerobic Base

** This can be done solo, small group or group ride.

Sample Day 7
Zone Development (VO2)

Sample Day 8
Active Recovery

Sample Day 9
Zone Development (25 minutes)

Message us when you are done so we can setup your training zones

Aeropro Coaching
AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.