Century Training Plan - Advanced - 16 Weeks

Average Weekly Training Hours 05:31
Training Load By Week
Average Weekly Training Hours 05:31
Training Load By Week
Sample Day 2
1:00:00

After thorough warm up, perform the number of 1 minute intervals detailed in the comments section. 2 minute easy spin recovery between intervals. HR should get to z4-5 in these intervals. Keep cadence up in the 88-95 range. Easy cooldown spin to complete the ride.

Sample Day 4
1:00:00

Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Sample Day 6
2:30:00

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 4-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 7
1:15:00

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 9
1:00:00

After thorough warm up, perform the number of 1 minute intervals detailed in the comments section. 2 minute easy spin recovery between intervals. HR should get to z4-5 in these intervals. Keep cadence up in the 88-95 range. Easy cooldown spin to complete the ride.

Sample Day 11
1:00:00

Tempo intervals. On road or trainer. Do 4 x 8 minutes in your z3/tempo zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.

Sample Day 13
3:00:00

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 4-5 zones. Keep the 2-zone effort steady and continuous.

Bob McEnaney
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Total Cycling Performance, LLC

My only goal is to help you achieve and surpass your goals.

I've coached athletes of all ability levels, experience levels, ages and genders to levels they didn't believe possible. And I've been doing this for 35+ years.

It doesn't matter to me if you're fast or slow, new to the sport or have been at it your whole life. The trait I look for in the athletes I work with is a high level of internal motivation. If you're motivated to train, we'll get along just fine.