Century/MS 150: Beginner rider: 16 week plan $39.95

Author: Chad Andrews

16 weeks - $49.95
Total Hours: 119

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.

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What do you get with a training plan?

Sample workouts:

Workout #1 : Bike

Planned Time: 1:00:00
Complete a number of 5:00-10:00-leg speed efforts focusing on a minimum rpm of 100 (up to 120rpm). Try to keep this legspeed on various terrains. Focus on smooth pedaling throughout the stroke, getting "on top of the pedals" by 11:00 and pulling back on the bottom of the stroke, but light on the upstroke.

Workout #2 : Custom

Planned Time: 0:00:00
Relax

Workout #3 : Bike

Planned Time: 1:00:00
Late in day, spin easily on trainer or rollers. Light resistance. Heart rate in very low range of 1 zone. Can do 20-30 minutes more.

Workout #4 : Custom

Planned Time: 0:00:00
Relax

Workout #5 : Custom

Planned Time: 0:00:00
Relax

Workout #6 : Bike

Planned Time: 2:00:00
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Workout #7 : Bike

Planned Time: 1:00:00
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Workout #8 : Bike

Planned Time: 1:00:00
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Workout #9 : Custom

Planned Time: 0:00:00
Relax