Beginner Century 12 Week Training Plan: 4.5-11.5hrs/wk

This plan is for the beginning level cyclist with 4.5 hrs to 11.5 hrs a week to train looking to complete a century comfortably. This plan focuses on the quality of the riding you will be doing since the total hours a week on the bike remains on the low end. You can expect intervals during the weekdays focusing on increasing power at Lactate Threshold as well as intervals focusing on building Aerobic Capacity. We'll also be gradually building up the time of the weekend rides as we go through the plan to build up aerobic endurance. This plan is built for those with little time to train during the week and to prepare you to complete a century comfortably with that limited training time. Before starting the plan, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. For questions regarding this plan, contact Jason at

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