From Hybernation to Metric Century (0-100 km Plan)

Average Weekly Training Hours 03:09
Training Load By Week
Average Weekly Training Hours 03:09
Training Load By Week

So you are new to this or haven't been riding much lately? Follow this plan and you will get to the ride confident and ready to roll! This program assumes....you have a working bike and have been on it 2-3 days a week. That's about it. This plan also includes supplemental strength workouts to keep you injury free. If you have already been getting in some good miles and train off power or heart rate, check our other program options. Have fun!

Sample Day 1
0:30:00
Easy ride!

Your goal today is to get used to spending time on your bike. This week is all about getting your ride "frequency" up. It IS NOT about seeing how hard or fast you can go.
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Work on keeping your cadence, or rpm's, or the number of times you pedal each minute, higher than you normally would otherwise. You should not be bouncing on your saddle, but you should be one gear harder than that.
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Enjoy yourself today - Day 1 of a very fun journey.

Sample Day 2
0:30:00

Just like yesterday - fun spin number 2. Back to back ride days. Don't be surprised if your backside is a bit sore or tender on the seat. That will go away.
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Again, today's focus is on getting some time on the bike and working a slightly higher cadence. Most newer riders pedal at WAY too low of a cadence level, and that can increase chances of overuse injuries.

Sample Day 2
0:21:00
Short core/hip emphasis

Three rounds of each. Complete 30 seconds on, 30 seconds off. Complete all three sets before moving to next exercise.

Sample Day 4
0:45:00
0:45 - Easy Effort, Technique Focus

This ride is meant to be light with all focus being pointed towards riding technique and pedal stroke.
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Focus on all phases of the pedal stroke individually - downstroke, pull-through at the bottom, upstroke, and kick over the top. Make sure you focus on both right and left foot. Spend at least 5 minutes on each phase.
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Include riding both in and out of the saddle today. Smooth and efficient movement is the primary objective. Stay relaxed throughout.

Sample Day 5
0:21:00
Short core/hip emphasis

Three rounds of each. Complete 30 seconds on, 30 seconds off. Complete all three sets before moving to next exercise.

Sample Day 7
15mi

Don't worry about speed today, goal is for you to hit 15 miles, or 1:30 total hours of riding. Look to keep your cadence on the slightly higher side - no grinding a hard gear!
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Make sure you drink at least one bottle of fluids today spread out throughout your ride.

Sample Day 8
0:30:00
Active recovery and loggin' time

Coming off a good ride yesterday and another ride is planned for tomorrow. Only focus for today is to keep things nice and easy and work that technique. All of these rides are laying the foundation for increased mileage down the road. Enjoy!

BPC Performance Systems
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BPC Performance Systems, LLC.

Balancing your life schedule with a training plan that delivers results is what we do. 90% of our athletes are working professionals with crazy life schedules that require focused workouts to maximize minimal training time. We are a one stop, time saving, performance maximizing, endurance sport company.

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