Cycling - Century Ride Training Plan (with strength training) - HR Based - Intermediate - 16 weeks
Maria SimoneAll plans by this Coach
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Creator: Maria Simone, No Limits Endurance Coaching, USA Cycling Level 2 Certified Coach, USA Triathlon Level 2e Certified Coach
Length: 16 weeks
Ability level: Intermediate
This 16-week plan is ideal for the athlete who has experience with endurance riding, and has ridden 50 to 100 previously. The plan includes 5 to 10 hours of training (which includes twice weekly strength sessions). The plan progresses in volume and intensity every 2 to 3 weeks, followed by a cycle of reduced load for adaptation and recovery. This cycle repeats for 16 weeks. The plan uses heart rate to gauge intensity for most rides.
The plan includes information about how to set your HR zones for cycling. Bike workouts are structured using HR and cadence. Athletes are also given instructions on how to gauge RPE to match up with the zones.
Prior to starting this plan, you should be able to ride 75 minutes continuously as an aerobic effort. You should have experience riding at least 50 miles in the past season or two (but doesn't have to be recent to this plan). The plan includes 3-4 rides per week. It also includes strength workouts.
This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - firstname.lastname@example.org. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.
Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.Upon purchase of the plan, you can email Maria for the code to get your club discount.
For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:35 hrs||5:30 hrs|
|1:21 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:35 hrs||5:30 hrs|
||1:21 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor