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Finish Strong - Metric Century Ride 100K: 3-months

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Finish Strong - Metric Century Ride 100K: 3-months


Ken Nicodemus

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12 Weeks

Plan Description

This 12-week cycling plan is for the individual who has already been riding 2-3 hours per week. The participant should have been exercising regularly for at least 3 months. The focus of the plan is to provide a sensible and systematic approach to cycling regularly to achieve the initial goal of finishing a 100K ride (62 miles) and/or setting the stage for more extensive cycling (i.e., longer or faster races) in the future.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:06:00 04:00:00
Strength x4
01:26:00 00:45:00
Other x3
00:34:00 00:30:00
Custom x2
00:19:00 00:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:06:00 04:00:00
01:26:00 00:45:00
00:34:00 00:30:00
00:19:00 00:15:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Ken Nicodemus

Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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