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Century (100 miles) Training Plan

Author

Christopher Judy

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Length

9 Weeks

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Plan Description

This plan is built for the novice cyclist who wants to complete a century ride (100 miles). It uses 1-2 interval days per week and lots of long slow distance (LSD) days to build up the endurance needed for this distance of a ride. This program uses relative perceived exertion (RPE) for all the rides, but few free to use heart rate or even power. The 1 hour time trial (TT) at the beginning and mid way through will give you a good idea of where your body is at for tempo pace and you can base your easier days and harder days of of those numbers.

In addition to the rides there are tips for nutrition and hydration throughout the program, how often to eat and drink. Feel free to use whatever you like for food, but keep it carb rich and mix in some protein content to keep your total energy system topped off.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:00 hrs 4:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:00 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


Chris Judy

Phœnix Human Performance

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in cycling, triathlon, running, and obstacle course racing (OCR).

In addition to my regular coaching I offer custom nutrition coaching based on habit changes. If you would like to know more about my nutrition coaching here is my direct link: https://procoach.app/chrisjudy

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