Cycling - Century Training Plan (w/ strength training) - Power Based - Intermediate

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Cycling - Century Training Plan (w/ strength training) - Power Based - Intermediate

Author

Maria Simone

All plans by this Coach

Length

16 Weeks

Typical Week

4 Bike, 1 Other, 2 Strength

Longest Workout

5:30 hrs

Plan Specs

cycling road cycling intermediate power based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.




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 power to gauge intensity for most rides.

The plan includes information about how to set your power and HR zones for cycling. Bike workouts are structured using power 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 - maria@nolimitsendurance.com. 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


Join us on Facebook and let us know how the training goes and how the race goes!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:58
Training Load By Week
Average Weekly Training Hours: 06:58
Average Weekly Breakdown

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. Whether your dream is about a first time or a fast time, I can help! I have 10 years of experience helping athletes make their dreams a reality.

No Limits offers a strong community, focusing on the training needs of busy age-group endurance athletes of all levels. We offer remote one-to-one coaching, local one-to-one coaching, training plans, group training, training camps, & video analysis.

Sample Day 1

0:45:00
36.3TSS
1-2-3 Cadence Sets --> 90, 100, 100+ (HR structured)

This workout features a series of increasing cadence sets. The idea isn't to ride hard so much as to work on the efficiency of cycling @ a higher cadence.

This is not mean to be a hard ride. Rather, you are working at a steady/aerobic intensity while playing with cadence.

Easy sets can be done at any cadence you prefer.

If you become comfortable riding @ 95 rpms - then increase the cadence ranges for each of these by +5 rpms. Otherwise, build from 90 to 100+ rpms as described.

See details below.

Sample Day 2

0:30:00
No Equipment Needed Circuit 1

You will complete this workout as a circuit. You have the option to do:
1) 10-30 reps per exercise, or
2) each exercise continuously for 50 seconds.
---
For either option, you will take 5-10 seconds only to switch from one exercise to the next. If done continuously, this will be a very challenging workout, that will also give you a bit of a cardio burn as well.
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After you have done each exercise once, you will have completed 1 round. You will complete a total of 3 rounds.
---
Take 1 minute rest in between each round.
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The number of repetitions or time is dependent upon how many you can complete with good form--even if that means only 3 or 4 repetitions. QUALITY OVER QUANTITY!
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EXERCISES-->
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NARROW SQUATS
Notes: Begin with feet closer than shoulder width apart and hold both hands to the sides. Slowly squat down to 90 degrees and return to the start position.

BOX INCLINE PUSHUP
Notes: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have PERFECT form than it is to have your legs extended. Place your hands on the box and the feet on the ground. Slowly lower the hands until they are even with the chest. Push back up to return to start position.

BASIC CRUNCHES
Keep your back flat, try to prevent it arching as much as possible.
How to video: http://www.youtube.com/watch?v=Xyd_fa5zoEU

BACKWARD LUNGE
Notes: Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. complete repetitions on one side, then switch to the other side
.
REAR SUPPORT W/ LEG LIFT
Notes: How to: http://www.fitness.com/exercises/432/rear_support_with_leg_lift.php

HEEL TOUCHES
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0

TRICEP DIPS
Notes: Video: http://www.youtube.com/watch?v=mX5r-43O-Jo
Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly extend the arms as far as they will go. Gently lower yourself

SINGLE LEG BRIDGE
Notes: Repetitions are per leg.
See video: http://www.youtube.com/watch?v=Y-6Gonx2Wpo&feature=relmfu

PLANK
Notes: Hold each plank for 30-90 seconds = 1 set -->or whatever amount of time you can hold while maintaining PERFECT form.
How to video: http://www.youtube.com/watch?v=MvaL9EfAO4M

Sample Day 3

1:03:00
59.3TSS
Pyramid switches LV (structured; RPE)

10 minutes easy
----
7 min, steady, 85-95 rpm
3 min big gear, low cadence, mod-hard, 60-70 rpms
1 min high cadence, steady, 100+ rpms
---
1 minute easy
---
6 min, steady, 85-95 rpm
2 min big gear, low cadence, mod-hard, 60-70 rpms
1 min high cadence, steady, 100+ rpms
--
1 minute easy
-
5 min, steady, 85-95 rpm
1 min big gear, mod-hard
2 min high cadence
--
1 minute easy
-
4 min, steady, 85-95 rpm
1 min big gear, mod-hard
3 min high cadence
--
1 minute easy
-
3 min, steady, 85-95 rpm
1 min big gear, mod-hard
4 min high cadence
--
Remaining Duration to cool down

Sample Day 4

0:45:00
Endurance Basics - sequence 1

Use a weight that will allow you to complete the sets knowing you could have done a few more repetitions with perfect form. These should *not* bring you to failure. However, you should feel some fatigue in the muscle - while being able to control form.

Complete 1 set per exercise. Rest is 90 seconds between sets. Reps noted for each exercise.

---

LOWER BODY:
SQUATS, 12-15 reps
https://www.youtube.com/watch?v=1xMaFs0L3ao

DEADLIFT, 8-10 reps,
Be careful with the hamstring! Go light at first and see how it feels.
https://www.youtube.com/watch?v=op9kVnSso6Q

BACKWARD LUNGES, alternating legs, each lunge = 1 rep, 12-16 reps (https://www.youtube.com/watch?v=a1ip81otol4)

CALF RAISES, 12-15 reps

-----------------------
UPPER BODY:


LAT PULL DOWN, 12-15 reps
https://www.youtube.com/watch?v=AOpi-p0cJkc

BENT OVER ROW, 12-15 reps
http://www.youtube.com/watch?v=l_qeCPJMU9o&feature=relmfu

PUSH UPS (knees or full), 12-15 reps

BI-DELT SHOULDER RAISE, 12-15 reps
You will use dumbbells for this exercise. Stand with your feet apart, with one about 1 foot in front of the other. Hold a dumbbell in each hand. With your elbows at your sides, bend your arms at a 90-degree angle, in the position of half of a hammer/bicep curl. Your lower arms should be out in front of you, palms facing each other, at waist level. Keeping your arms bent in this 90 degree angle, raise your elbows forward until they are pointing out in front of you. The dumbbells should now be at your head level. Lower the dumbbells back to starting position for one rep.

Sample Day 5

1:02:00
82.5TSS
Bike 20 min (RPE structure; TP)

*To determine your zones, take the average heart rate and power if applicable for the 20 minute assessment and enter it into the excel chart attached (see paper clip icon in the upper right hand corner of this frame). average HR goes into the box marked LTHR and power goes into the box marked FTP.

*These zones will correspond to workouts throughout this plan.

You should enter your threshold & FTP into TrainingPeaks as well so that the structured workouts populate correctly. Be certain, as well, to update your FTP in your Garmin and any secondary apps you use so that those numbers are accurate for the structured workouts as well.

This video provides an overview of how to do this: https://www.loom.com/share/e7961e4833db4794bfbfea9d4c198e93.
----------------------------
WARM UP
15 minutes easy spin


5 x
- 1 minute build to hard
- 1 minute easy

2 minutes easy
----
MAIN
20 minutes-->
--work at the hardest effort you can maintain for this time period.
--Be sure to hit the lap button on your HR monitor and power meter when you start and end this test. This will easily separate it from the warm up and cool down (make sure auto-lap is turned off!)
--work on maintaining effort throughout this test. It will be hard. Stick with it as best as you can.
----
COOL
10-15 minutes easy, easy spin to clear out the lactic acid

Sample Day 7

0:45:00
30TSS
*4th Option Ride* Cycling Efficiency Drills SLD 30s (RPE structure)

WARM
10 min easy
-
MAIN
SLD (single leg drill) 10 x
- 30 seconds left leg
- 30 seconds right leg
- 1:00 both legs

10 minutes steady spin (RPE 4-5)

-
COOL
5 min easy spin
-
*The SLD's should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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Sample Day 8

1:05:00
52.5TSS
Big Gear - High Switches

WARM
10 minutes, easy
-
MAIN
5 x 3 minutes @steady done as:
- 2 minutes high cadence, 100+rpm
- 1 minute easy, whatever cadence you feel comfortable
--
3 minutes big gear, 60-70 rpm
2 minutes easy spin
---
3 x 5 minutes done as:
- 3 minutes big gear, 60-65 rpm, steady to mod-hard
- 1 minute high cadence, 100+ rpm, steady to mod-hard
- 1 minute easy
----
7 minutes big gear, seated, 60-65 rpm, steady
2 minutes big gear, standing, 60-65 rpm, mod-hard
1 minute easy
---
COOL
Remaining duration to cool down

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