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This 12-Week training plan is perfect for the cyclist looking to successfully complete their first century (100 mile) ride. The athlete using this plan enjoys cycling and is currently cycling three or four days per week. Your current weekday rides are between 30 and 60 minutes long, which can include a spinning class. A weekend long ride of 75 to 90 minutes is currently doable. You would like to add a structured strength training program that compliments your cycling. For the next 12 weeks, your weekday training time is limited to around an hour on any given day. The plan includes one or two days of strength training each week, two weekday rides that are 30- to 60-minutes (with a few optional 75-minute rides) long and one or two rides on weekends. Week 1 of the plan includes two strength training days, three 60-minute rides and one 90-minute ride. The plan builds the longest training ride to 5:00 in Week 10. At the end of 12 weeks of training, you plan to comfortably complete a 100-mile ride taking six to seven hours of actual ride time.
Plan is available in the book “The Female Cyclist: Gearing up a Level”
Plan is available in the book “The Female Cyclist: Gearing up a Level”
Cycling: Century Bike Ride, Intermediate: 3.25 to 9.25 hrs/wk, 16 wks
by Gale Bernhardt 16 weeks $64.95
by Gale Bernhardt 16 weeks $64.95
This 16-week training plan is designed for the rider looking average around 16 or 18 miles per hour for a century ride. A strength training program is included in the plan. For the first eight weeks of the plan, strength training occurs twice per week. Beginning in Week 9, strength training is reduced to maintenance at once per week. Should you decide not to strength train, for whatever reason, simply delete the strength training workouts.
Weekday bike rides are between 30- and 60 minutes long with a few options for 75-minute rides. The last eight weeks of the plan includes muscular endurance intervals to improve speed at threshold. This training is more intense than the training in the beginner plan. Long training rides begin at 1:15 in Week 1and build to between 5:00 and 5:30 in Week 14. Training ranges from 3:15 to 9:15 per week, with one to three days off each week for recovery and other lifestyle activities. The plan includes a taper designed to improve average speed on event day. Prepare well, ride fast, have fun ~
Weekday bike rides are between 30- and 60 minutes long with a few options for 75-minute rides. The last eight weeks of the plan includes muscular endurance intervals to improve speed at threshold. This training is more intense than the training in the beginner plan. Long training rides begin at 1:15 in Week 1and build to between 5:00 and 5:30 in Week 14. Training ranges from 3:15 to 9:15 per week, with one to three days off each week for recovery and other lifestyle activities. The plan includes a taper designed to improve average speed on event day. Prepare well, ride fast, have fun ~
A century, or 100 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
To get your body ready for a century, you need to ride. This may seem obvious, but that's really all you have to do. Once you've gotten to the point where you can do 70 mile rides without knocking yourself out, you're ready for the century. Of course, you have to do your training in terrain that's at least as difficult as where you'll be doing your century. If you find you can ride a flat 70 miles easily and then try to do a century in the mountains, you may find is a very unpleasant experience.
The 10 week plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
The most important thing to completing a century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
To get your body ready for a century, you need to ride. This may seem obvious, but that's really all you have to do. Once you've gotten to the point where you can do 70 mile rides without knocking yourself out, you're ready for the century. Of course, you have to do your training in terrain that's at least as difficult as where you'll be doing your century. If you find you can ride a flat 70 miles easily and then try to do a century in the mountains, you may find is a very unpleasant experience.
The 10 week plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
10 Weeks to a Comfortable Tour de Cure Century
by Peter Cummings, USA Cycling Expert Level Coach 10 weeks $35.00
by Peter Cummings, USA Cycling Expert Level Coach 10 weeks $35.00
This Plan is for you IF: You are attempting only your first or second century, you are in good health and have been approved to exercise by you doctor and you have, on average, 7 hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
This plan is designed to help a cyclist build up to being able to ride for 100 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2 hours on weekday workouts and for up to 5 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 2 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 200 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2.5 hours on weekday workouts and for up to 7 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 4 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 300 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 3 hours on weekday workouts and for up to 8 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 6 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
by Jeff Winkler
This plan is for an intermediate to advanced level Gran Fondo/Century who has loftier goals then just finishing. This rider is willing to push his or her limits during training and has 2 hours to ride per day mid-week. Training at this level will result in significant fatigue post workout. As such, willpower and mental fortitude will be required to complete the following workouts. During this event, this rider will attempt to stay with the fastest group he or she possibly can and has a goal of finishing the event in the fastest possible time.
This training plan assumes you have a base of several weeks of consistent riding/training before it begins. The peak weekly hours are 15 hours and the longest ride is 5 hours.
This plan is for an intermediate to advanced level Gran Fondo/Century who has loftier goals then just finishing. This rider is willing to push his or her limits during training and has 2 hours to ride per day mid-week. Training at this level will result in significant fatigue post workout. As such, willpower and mental fortitude will be required to complete the following workouts. During this event, this rider will attempt to stay with the fastest group he or she possibly can and has a goal of finishing the event in the fastest possible time.
This training plan assumes you have a base of several weeks of consistent riding/training before it begins. The peak weekly hours are 15 hours and the longest ride is 5 hours.
A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the intermediate-to-advanced cyclist with 15-20 hours a week to train and that wants to "THRIVE"!!!
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the intermediate-to-advanced cyclist with 15-20 hours a week to train and that wants to "THRIVE"!!!
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
12 Weeks to Your Personal Best Tour de Cure Century
by Peter Cummings, USA Cycling Expert Level Coach 12 weeks $42.00
by Peter Cummings, USA Cycling Expert Level Coach 12 weeks $42.00
This Plan is for you IF: You have completed at least 2 centuries in the past, have completed a flat century in less than 6 ½ hours, have been approved to exercise by you doctor and have, on average, 6 hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
15 Week Century Beginner/Intermediate Training Plan
by David Ertl, USA Cycling L1 Coach 15 weeks $39.00
by David Ertl, USA Cycling L1 Coach 15 weeks $39.00
The cyclist who can use this plan is anyone wanting to get in shape for a Century ride (either a 100 mile ride or a metric 100K ride). This plan can be used by entry level cyclists to prepare for their first century and by those with experience but who want a more structured plan to follow.
8 Weeks to Comfortable Tour de Cure Metric Century (62.5miles)
by Peter Cummings, USA Cycling Expert Level Coach 8 weeks $29.00
by Peter Cummings, USA Cycling Expert Level Coach 8 weeks $29.00
This Plan is for you IF: You are attempting only your first or second Metric Century, you are in good health and have been approved to exercise by you doctor and you have, on average, 4 ½ hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
8 Weeks to your Fastest Ever Hilly Century! Heart Rate & Power, 7-11 hrs/wk
by Simon Kessler 8 weeks $69.95
by Simon Kessler 8 weeks $69.95
Achieve your Fastest ever Hilly Century!
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for medium to long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for medium to long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
8 Weeks to your Fastest Ever Six Gap Century! Heart Rate & Power, 7-11 hrs/wk
by Simon Kessler 8 weeks $69.95
by Simon Kessler 8 weeks $69.95
Achieve your Fastest ever Six Gap Century in 2011!
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
This plan is designed for the beginner cyclist. General fitness should be good.
Training time is ~ 4-9 hrs per week.
Weekly goals are included along with 2 base strength sessions per week, 1 interval session per week, 1 tempo ride per week, 1 hill workout per 2 weeks, 1 long ride and reduced long ride per 2 weeks.
A heart rate monitor is mandatory and an indoor trainer is highly recommended.
Training time is ~ 4-9 hrs per week.
Weekly goals are included along with 2 base strength sessions per week, 1 interval session per week, 1 tempo ride per week, 1 hill workout per 2 weeks, 1 long ride and reduced long ride per 2 weeks.
A heart rate monitor is mandatory and an indoor trainer is highly recommended.
BRBC members training for a metric or full century.
You ride at least 4 days a week, with a weekly long ride of 20 miles currently.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
You ride at least 4 days a week, with a weekly long ride of 20 miles currently.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
This plan is designed for time-crunched cyclists with at least one year of riding experience who want to prepare for a century. It assumes a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured rides in their legs before beginning this plan—namely, about 2-4 hours of cycling per week at an aerobic pace.
The plan consists of three 4-week base building phases, plus a final taper week leading up to the century. Each 4-week phase gradually increases volume/intensity over three weeks followed by a recovery week. Weekly workouts revolve around three key sessions—the long ride, the sustained tempo workout, and the temp intervals. A time trial is scheduled every four weeks. The plan is designed to prepare the cyclist for a century at the end of week 13.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alp Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alp Fitness website for detailed workouts to choose from.
www.alpfitness.com
The plan consists of three 4-week base building phases, plus a final taper week leading up to the century. Each 4-week phase gradually increases volume/intensity over three weeks followed by a recovery week. Weekly workouts revolve around three key sessions—the long ride, the sustained tempo workout, and the temp intervals. A time trial is scheduled every four weeks. The plan is designed to prepare the cyclist for a century at the end of week 13.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alp Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alp Fitness website for detailed workouts to choose from.
www.alpfitness.com
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been at least year or more riding experience and is comfortable riding 6-12 hours a week. You also should have successfully completed a metric century AND attempted/completed a 100 mile ride.
This plan is designed to take the beginning & intermediate cyclist through a complete 21-week preparation for a century (or multi-day) bike ride. The plan is best suited for novice cyclists looking to do their first Century or multi-day ride and for intermediate cyclists looking to improve their performance in such a ride. The plan focuses on building a strong endurance/strength base, with higher intensity training in the later training phases. The plan is based on HR/Power Zones and includes field tests and tools to calculate training zones based on these tests. The plan includes recommended strength training days. The plan's weekly training hours range from 6 - 13 hours at the at the highest.
This plan will help a beginner or intermediate cyclist prepare for a long century ride or Gran Fondo event. Time is limited during the week for many athletes, so those workouts are kept short and the primary volume progression takes place over the weekends.
There is only one ride planned for the weekends, but if you have the time and energy, a second ride can certainly be included. Be sure that one of your weekend rides is the long, steady ride as scheduled, and the other ride can be a shorter, more intense ride, a group ride, or another easy ride depending on your goals and energy levels.
There is only one ride planned for the weekends, but if you have the time and energy, a second ride can certainly be included. Be sure that one of your weekend rides is the long, steady ride as scheduled, and the other ride can be a shorter, more intense ride, a group ride, or another easy ride depending on your goals and energy levels.
This plan is for someone who wants to complete a Century Ride. The training volume starts in week 1 with 7 hrs and builds up to 11 hrs per week. This plan is perfect for someone who wants to strengthen their bike fitness. There is typically 1 or 2 strength training sessions per week. It is advised tha you refer to http://tiny.cc/0rBbU or see Joe Friel's Training Bible book to use as a reference guide for these exercises. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
Cycling Power based Beginner Century ride using wattage by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12 week training plan is for the athlete that wants to complete a century in 6-7 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a beginning cyclist with at least 3-4 months of riding in their legs. The goal for this cyclist is to finish the century in under 7 hours. It's for the cyclist that can ride up to 1.5 hours a day, and up to 5 hours on one day on the weekend. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride comfortably and finish strong.
Cycling Power based Intermediate Century ride using wattage by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This is a 12 week training plan is for the athlete that wants to complete a century in 5 to 6 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a solid intermediate cyclist with at least one year of riding in their legs. The goal for this cyclist is to finish the century in under 6 hours, shooting for close to a 5 hour finish time. It's for the cyclist that can ride up to 2.0 hours a day, and up to 5 hours on one day on the weekend. This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride easily at a solid brisk pace and you will be finishing strong!
Endurance Planet: 12 Week Century (100 mile) Bike Ride Plan - All Levels
by Ben Greenfield 12 weeks $99.00
by Ben Greenfield 12 weeks $99.00
Big discount on this plan for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.
This 12 week plan will completely prepare you to ride 100 miles, whether you're doing your first century, or just want to get faster and prepare for your next century in a smarter way. Over four 3 week phases, with three rides per week, you'll build a base endurance and strength foundation, then gradually progress to speedwork, hillwork and the type of training that will help you confidently ride your century!
This 12 week plan will completely prepare you to ride 100 miles, whether you're doing your first century, or just want to get faster and prepare for your next century in a smarter way. Over four 3 week phases, with three rides per week, you'll build a base endurance and strength foundation, then gradually progress to speedwork, hillwork and the type of training that will help you confidently ride your century!
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. A hilly event will make you push hard over the hills, allow you to enjoy the downhills and inspire you to ride faster at your next one!
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from:
www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from:
www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. A hilly event will make you push hard over the hills, allow you to enjoy the downhills and inspire you to ride faster at your next one!
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events. The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.
Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "thrive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events. The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.
Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "thrive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This plan is designed for the experienced cyclist who is aiming at a PR and/or respectable finish in a 100 mile ride.
Training time varies from ~ 5-10 hours per week
Heart rate monitor is mandatory and an indoor trainer is recommended.
Plan includes weekly goals, time trial field tests ~ one month apart in order to determine and re-establish accurate heart rate zones for training.
Plan also includes 1 high intensity interval session per week, 1 tempo ride per week, hills/climbing per 2-3 weeks, 1 long ride per 2-3 weeks, 1 reduced long ride per 3 weeks, and recovery period every 3rd week.
Training time varies from ~ 5-10 hours per week
Heart rate monitor is mandatory and an indoor trainer is recommended.
Plan includes weekly goals, time trial field tests ~ one month apart in order to determine and re-establish accurate heart rate zones for training.
Plan also includes 1 high intensity interval session per week, 1 tempo ride per week, hills/climbing per 2-3 weeks, 1 long ride per 2-3 weeks, 1 reduced long ride per 3 weeks, and recovery period every 3rd week.
This plan is designed for the recreational athlete who is looking to complete a century with 6-12 hours of training maximally per week. It will help you maximize your training, build your endurance and ensure that you have the fitness and the skills you will need to complete the century respectably, comfortably and without injury while enjoying yourself along thee way.
The Century programs include fewer maximum-intensity intervals and focus more on building power at lactate threshold. The primary goal of these programs is to increase the pace you can comfortably sustain for your long rides, meaning you’ll be doing more SteadyState and OverUnder workouts and fewer PowerIntervals. The OverUnder workouts are especially important because they will help you handle the changes in pace and power demands that come with riding in pacelines and over undulating terrain.
The categories are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
Experienced Century Program
There are a lot of new and experienced racers out there, but there are lot more of you who have been cyclists for many years and either have no interest in racing or are quite happy being former bike racers. This is the program that will give you the ability to complete your favorite long rides at higher average power outputs, or bump up your average speed for your next century. If you are preparing for a multi-day tour, like a Tour de France camp, this is also the program we’d recommend. The workouts in this program are designed to increase your sustainable power output, and even though it includes a healthy dose of PowerIntervals, compared to this program, the structure of the Competitor programs will develop a greater ability to handle repeated maximal efforts.
This program features 4 workouts per week (2 weekday workouts and 2 weekend workouts) and no more than 6 hours on the bike each week.
The Century programs include fewer maximum-intensity intervals and focus more on building power at lactate threshold. The primary goal of these programs is to increase the pace you can comfortably sustain for your long rides, meaning you’ll be doing more SteadyState and OverUnder workouts and fewer PowerIntervals. The OverUnder workouts are especially important because they will help you handle the changes in pace and power demands that come with riding in pacelines and over undulating terrain.
The categories are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
This is the easiest of the four programs featured in "The Time-Crunched Cyclist" book, and is therefore the best choice for a novice cyclist or a rider who is returning to the sport after several years off the bike. Even though it’s the easiest of the programs in this book, it is still quite challenging. For instance, the workload is considerably higher than in the easier training program options in Chris Carmichael's previous training books (The Lance Armstrong Performance Program, The Ultimate Ride). This program may even be too difficult for some truly novice cyclists (brand new bike, just started riding within the past six months). The ideal candidate for the New Century program is a cyclist who has been riding recreationally for a few years, perhaps completed a century or two, and who is looking for improved fitness and higher average speeds on their long rides.
This program features 4 workouts per week (2 weekday workouts and 2 weekend workouts) and no more than 6 hours on the bike each week.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been riding for a year to several years and is comfortable riding 6-12 hours a week. You also should have completed a metric century comfortably and attempted a century once or twice.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 6-12 hours a week. You also should have successfully completed a metric century AND attempted/completed a 100 mile ride.
This is a 14 week plan for the beginner cyclist riding in their first or second metric century (100 kilometers or 62 miles). You'll build base fitness and skills on 5-7 hours over 3-4 rides per week. Then you'll work on bringing up your average speed and working up short climbs/hills. Finally, you'll put it all together to be at your peak for the big day!
You should be able to ride 1 hour by yourself and be willing to ride in a group for 1.5 hours at the start on a weekend working up to a max of 3 hours at the end.
Make sure to start the plan on a Monday or end it on the Sunday AFTER your goal event.
You should be able to ride 1 hour by yourself and be willing to ride in a group for 1.5 hours at the start on a weekend working up to a max of 3 hours at the end.
Make sure to start the plan on a Monday or end it on the Sunday AFTER your goal event.
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge and you'll always remember your first one!
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training.
Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training.
Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. This Bicycling magazine, Hunter Allen Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 14 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric.
The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "Thrive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it! Hunter
The plan is designed for the beginner-to-intermediate cyclist with 6 to 14 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric.
The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "Thrive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it! Hunter
