17 Week Century Ride Training Plan
17 weeks - $99.95
Total Miles: 1280
Total Hours: 288
Total Miles: 1280
Total Hours: 288
This training plan is designed specifically for an optimal 100 mile (century) cycling road race. This is a detailed seventeen-week plan which introduces beginners into a formal periodized cycling program. The workouts will follow a periodization approach to your training. Included with the cycling workouts are various x-training workouts as well as strength building exercises that will help improve cycling technique, power, and endurance.
Basic qualifications:
Age 17 and up, in good health with no health problems, or cleared by a licensed physician
Experienced riding a road bike; preferably participated in road racing.
Access to a gym is preferred
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:45
Easy spin on bike. Please ensure the bike the properly fitted for you and have the bike checked over by your local bike shop to ensure everything is in proper working condition.
Workout #2
Core Development #1
Planned Time: 0:30
Straight Leg Dead Lifts with Barbell if possible 2X15 Stability Ball Wall Squats with arms out in front 2X15 Stability Ball Push Ups 2X10 Stability Ball Crunches 2X10 Stability Ball Back Extensions 2X10
Workout #3
Custom
Planned Time: 0:45
Easy spin on bike. Please ensure the bike the properly fitted for you and have the bike checked over by your local bike shop to ensure everything is in proper working condition.
Workout #4
Core Development #1
Planned Time: 0:30
Straight Leg Dead Lifts with Barbell if possible 2X15 Stability Ball Wall Squats with arms out in front 2X15 Stability Ball Push Ups 2X10 Stability Ball Crunches 2X10 Stability Ball Back Extensions 2X10
Planned Time: 0:45
Easy spin on bike. Please ensure the bike the properly fitted for you and have the bike checked over by your local bike shop to ensure everything is in proper working condition.
Workout #2
Core Development #1
Planned Time: 0:30
Straight Leg Dead Lifts with Barbell if possible 2X15 Stability Ball Wall Squats with arms out in front 2X15 Stability Ball Push Ups 2X10 Stability Ball Crunches 2X10 Stability Ball Back Extensions 2X10
Workout #3
Custom
Planned Time: 0:45
Easy spin on bike. Please ensure the bike the properly fitted for you and have the bike checked over by your local bike shop to ensure everything is in proper working condition.
Workout #4
Core Development #1
Planned Time: 0:30
Straight Leg Dead Lifts with Barbell if possible 2X15 Stability Ball Wall Squats with arms out in front 2X15 Stability Ball Push Ups 2X10 Stability Ball Crunches 2X10 Stability Ball Back Extensions 2X10
Day #2
Custom
Planned Time: 0:45
You choice of activity. The activity should be lower body focused with walking, running, step aerobics etc. Keep effort aerobic with not exceeding RPE 12 according to the scale on your downloaded detailed plan description document.
Workout #2
Custom
Planned Time: 0:45
You choice of activity. The activity should be lower body focused with walking, running, step aerobics etc. Keep effort aerobic with not exceeding RPE 12 according to the scale on your downloaded detailed plan description document.
Planned Time: 0:45
You choice of activity. The activity should be lower body focused with walking, running, step aerobics etc. Keep effort aerobic with not exceeding RPE 12 according to the scale on your downloaded detailed plan description document.
Workout #2
Custom
Planned Time: 0:45
You choice of activity. The activity should be lower body focused with walking, running, step aerobics etc. Keep effort aerobic with not exceeding RPE 12 according to the scale on your downloaded detailed plan description document.
Day #3
Custom
Planned Time: 0:0
Workout #2
Custom
Planned Time: 0:0
Planned Time: 0:0
Workout #2
Custom
Planned Time: 0:0
Day #4
Base Trainer 1 HR #1
Planned Time: 1:0
Do this workout on the trainer. Begin with 15 minutes of easy spinning. Then conduct 3 sets of 30 seconds of ILT's per leg with 30 seconds in between each leg. 30 seconds right leg, 30 seconds both legs, 30 seconds left leg etc. Then ride in Z2 for 10 minutes. You will follow this with 3X30 seconds of spin ups. Each 10 seconds progress your cadence. Begin with 90 plus for the first 10 seconds then progress for the next 10 and the final 10 seconds are as fast as you can without buoncing in the saddle. In between each 30 seconds of spin ups recover for 30 seconds with easy spinning. Follow this 3 minutes of spin ups with 5 min in Z2. The main set of the workout is 1 minute in Z3 with 1 minute recovery in Z2 followed by 2 minutes in Z3 with 2 minutes recovery in Z2. Then 3 minutes in Z3 with 3 minutes recovery in Z2. Then repeat the 2 minute sequence above followed by the 1 minute sequence. You will ride the final 4 minutes and 30 seconds in Z2 and coold down and stretch.
Planned Time: 1:0
Do this workout on the trainer. Begin with 15 minutes of easy spinning. Then conduct 3 sets of 30 seconds of ILT's per leg with 30 seconds in between each leg. 30 seconds right leg, 30 seconds both legs, 30 seconds left leg etc. Then ride in Z2 for 10 minutes. You will follow this with 3X30 seconds of spin ups. Each 10 seconds progress your cadence. Begin with 90 plus for the first 10 seconds then progress for the next 10 and the final 10 seconds are as fast as you can without buoncing in the saddle. In between each 30 seconds of spin ups recover for 30 seconds with easy spinning. Follow this 3 minutes of spin ups with 5 min in Z2. The main set of the workout is 1 minute in Z3 with 1 minute recovery in Z2 followed by 2 minutes in Z3 with 2 minutes recovery in Z2. Then 3 minutes in Z3 with 3 minutes recovery in Z2. Then repeat the 2 minute sequence above followed by the 1 minute sequence. You will ride the final 4 minutes and 30 seconds in Z2 and coold down and stretch.