BRBC - Century (metric or full)
16 weeks - $0.00
Total Miles: 600
Total Hours: 75
Total Miles: 600
Total Hours: 75
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.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Drills- ILT's and spinups
Planned Time: 1:00:00
Warm up as you like and then do the following drills: Spinups: 3 sets of (10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ). ILT's (individual leg training). 3 x (30secs left leg dominant, 30secs right leg dominant). Really focus on one leg at a time and try to pedal in perfect circles. Repeat both drills 4-5 times. All the drills done in the small chain ring. Ride easy when complete. Listen to your pedal stroke- was it smooth? Keep your upper body "quiet" as you do these: shoulders down, hands and elbows soft. Legs should be aligned throughout the stroke, heels down.
Planned Time: 1:00:00
Warm up as you like and then do the following drills: Spinups: 3 sets of (10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ). ILT's (individual leg training). 3 x (30secs left leg dominant, 30secs right leg dominant). Really focus on one leg at a time and try to pedal in perfect circles. Repeat both drills 4-5 times. All the drills done in the small chain ring. Ride easy when complete. Listen to your pedal stroke- was it smooth? Keep your upper body "quiet" as you do these: shoulders down, hands and elbows soft. Legs should be aligned throughout the stroke, heels down.
Workout #2 : Bike
Tempo
Planned Time: 1:30:00
Take the first 20 minutes to warm up, then ride 5 x 3 mins at RPE 7-8 (comfortably hard) in one or two gears harder than you normally would so your cadence is forced down to between 65-75rpm. Rest intervals = 1-3 mintues as needed. These "muslce tension" tempo interval workouts help build muscular endurance.
Planned Time: 1:30:00
Take the first 20 minutes to warm up, then ride 5 x 3 mins at RPE 7-8 (comfortably hard) in one or two gears harder than you normally would so your cadence is forced down to between 65-75rpm. Rest intervals = 1-3 mintues as needed. These "muslce tension" tempo interval workouts help build muscular endurance.
Workout #3 : Bike
ILTs
Planned Time: 0:45:00
Isolated Leg Training (ILT) on trainer (if you do not have one, you can do this out on the road, but do not unclip. Simply let the non-working leg loaf and "come along for the ride"). After warm-up, alternate 20-60 seconds with 1 leg doing all the work-- and the other on a chair. Get a total of 8-10 minutes of ILT's on each leg during the workout. Alternate legs and maintain a domfortably high cadence. Focus on eliminating dead spots at top and bottom of stroke by sliding your foot across the top of the pedal stroke and unweighting your leg at the back of the stroke.
Planned Time: 0:45:00
Isolated Leg Training (ILT) on trainer (if you do not have one, you can do this out on the road, but do not unclip. Simply let the non-working leg loaf and "come along for the ride"). After warm-up, alternate 20-60 seconds with 1 leg doing all the work-- and the other on a chair. Get a total of 8-10 minutes of ILT's on each leg during the workout. Alternate legs and maintain a domfortably high cadence. Focus on eliminating dead spots at top and bottom of stroke by sliding your foot across the top of the pedal stroke and unweighting your leg at the back of the stroke.
Workout #4 : Bike
mdoerate ride with bridges seated
Ride primarily at RPE 6-7 zones and take as many bridges as you can. Spin up the inclines, staying seated throughout and trying to control your RPE/HR. Note how your HR relates to your RPE and cadence. Chose the gear which allows the most speed, yet keeps you in the target RPE.
Ride primarily at RPE 6-7 zones and take as many bridges as you can. Spin up the inclines, staying seated throughout and trying to control your RPE/HR. Note how your HR relates to your RPE and cadence. Chose the gear which allows the most speed, yet keeps you in the target RPE.
Workout #5 : Bike
Easy ride
Planned Time: 1:30:00
Just a steady, aerobic effort today. Keep it at RPE 4-5, with your cadence above 85 rpm consistently. Don't be lazy about shifting- find the gear that allows you the most speed but keeps you within the target RPE and cadence range.
Planned Time: 1:30:00
Just a steady, aerobic effort today. Keep it at RPE 4-5, with your cadence above 85 rpm consistently. Don't be lazy about shifting- find the gear that allows you the most speed but keeps you within the target RPE and cadence range.
Workout #6 : Bike
cadence pyramids
Planned Time: 1:00:00
Form drills- Cadence pyramids. Warm-up 10 minutes, spinning 80-90 rpm in the small chain ring. A cadence pyramid is done as follows: spin 5 minutes at 90 rpm, 4 minutes at 100 rpm, 3 minutes at 110 rpm, 2 minutes at 115rpm, and 1 minute at 120+ rpm. Your butt should not bounce on the bicycle seat and your toes and upper body should be relaxed. Can you wiggle your toes at high rpm? Ride easy for 10 mins trying to smoothe out the pedal stroke. Listen to it- is it one smooth "whirrr"? End with another cadence pyramid. What was your max cadence during the last minute on this one?
Planned Time: 1:00:00
Form drills- Cadence pyramids. Warm-up 10 minutes, spinning 80-90 rpm in the small chain ring. A cadence pyramid is done as follows: spin 5 minutes at 90 rpm, 4 minutes at 100 rpm, 3 minutes at 110 rpm, 2 minutes at 115rpm, and 1 minute at 120+ rpm. Your butt should not bounce on the bicycle seat and your toes and upper body should be relaxed. Can you wiggle your toes at high rpm? Ride easy for 10 mins trying to smoothe out the pedal stroke. Listen to it- is it one smooth "whirrr"? End with another cadence pyramid. What was your max cadence during the last minute on this one?
Workout #7 : Bike
Planned Time: 1:30:00
Cruise intvls. warm up: 5 mins easy, then 15 minutes cadence pyramid starting at 5 mins at 90 rpm and down to 1 min at the max cadence you can hold with good form and without bouncing. Main set: 4 x 5 minutes at RPE 7 (comfortably hard effort) with 2 minute recoveries. Shift between a hard gear for 30 seconds & a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. Your cadence be closer to the low end of your comfortable cadence range (about 80-85 rpm). When the intervals are complete, spin easy with remaining time.
Workout #8 : Bike
drills
Planned Time: 0:45:00
Same as last week for the drills. Try to eliminate any dead spots. Listen to your stroke as you do these- it should sound smooth and even. Drill: 3 sets of spin-ups (10 seconds high rpm, 10 secs higher, 10 secs max cadence with 60secs recoveries between the 30 second spinups). Then 3 set of (30secs left, 30secs right leg dominant). Repeat the whole lot 4-5 times. Small chain ring for all the drills. No need to unclip for the ILT's.
Planned Time: 0:45:00
Same as last week for the drills. Try to eliminate any dead spots. Listen to your stroke as you do these- it should sound smooth and even. Drill: 3 sets of spin-ups (10 seconds high rpm, 10 secs higher, 10 secs max cadence with 60secs recoveries between the 30 second spinups). Then 3 set of (30secs left, 30secs right leg dominant). Repeat the whole lot 4-5 times. Small chain ring for all the drills. No need to unclip for the ILT's.
Workout #9 : Bike
bridges seated
Again, take as many bridges as you can, and do them mostly in the saddle to build & maintain hip strength. Choose the gear that optimizies your climbing speed and controls your effort. As you climb, slide your butt to the back of the saddle and imagine you are pedaling more of an elliptical shape than a circle. Attack the bridges and don't get gapped!
Again, take as many bridges as you can, and do them mostly in the saddle to build & maintain hip strength. Choose the gear that optimizies your climbing speed and controls your effort. As you climb, slide your butt to the back of the saddle and imagine you are pedaling more of an elliptical shape than a circle. Attack the bridges and don't get gapped!