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

Author

Ken Nicodemus

All plans by this Coach

Length

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.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:06 hrs 4:00 hrs
Strength x4
1:25 hrs 0:45 hrs
Other x3
0:34 hrs 0:30 hrs
Custom x2
0:18 hrs 0:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
4:06 hrs 4:00 hrs
Strength
1:25 hrs 0:45 hrs
Other
0:34 hrs 0:30 hrs
Custom
0:18 hrs 0:15 hrs
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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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