Succesful Century
12 weeks - $49.99
Total Hours: 112
Total Hours: 112
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.
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
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #2
easy fun aerobic ride
Planned Time: 1:0
Just cruise and stay aerobic, no HR below 120 unless warming up or cooling down. The rest of the time just spin and stay aerobic (E pace). Try to keep that cadence up. Use the big or small ring. Stay in small ring for shorter rides of 1.5 hours or less, use the big ring for some of the ride if it longer than 1.5 hours. Go out alone or with friends. Enjoy!
Planned Time: 1:0
Just cruise and stay aerobic, no HR below 120 unless warming up or cooling down. The rest of the time just spin and stay aerobic (E pace). Try to keep that cadence up. Use the big or small ring. Stay in small ring for shorter rides of 1.5 hours or less, use the big ring for some of the ride if it longer than 1.5 hours. Go out alone or with friends. Enjoy!
Day #3
1 leg pedalling
Planned Time: 1:0
After a 20 min warm-up, do 2 x 10 (1 leg pedaling efforts) during ride. Pedal for 1 minute on w/ the left and then w/ the right and repeat 10 x each leg. Alternate left and rigtht leg each time. Do them in the big ring. Really work on feeling the entire pedal stroke. Lift with the hip flexors and the anterior tibialis (front of shin) and push through the bottom of the stroke with your quads, glutes, and calves. Rest of the time, stay at E pace (no HR under 120 unless warming up or cooling down). Keep the cadence over 90 at all times unless doing 1 leg drills.
Planned Time: 1:0
After a 20 min warm-up, do 2 x 10 (1 leg pedaling efforts) during ride. Pedal for 1 minute on w/ the left and then w/ the right and repeat 10 x each leg. Alternate left and rigtht leg each time. Do them in the big ring. Really work on feeling the entire pedal stroke. Lift with the hip flexors and the anterior tibialis (front of shin) and push through the bottom of the stroke with your quads, glutes, and calves. Rest of the time, stay at E pace (no HR under 120 unless warming up or cooling down). Keep the cadence over 90 at all times unless doing 1 leg drills.
Day #4
Custom
Planned Time: 1:0
Just get out and turn the legs. AR-E pace only. Just spin easy and stretch.
Planned Time: 1:0
Just get out and turn the legs. AR-E pace only. Just spin easy and stretch.
Day #5
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #6
Endurance Ride
Planned Time: 2:0
Just get in the time in the saddle. Use it for a base tune-up/long recovery ride. Enjoy!
Planned Time: 2:0
Just get in the time in the saddle. Use it for a base tune-up/long recovery ride. Enjoy!
Day #7
Custom
Planned Time: 1:0
Just get out and turn the legs. AR-Endurance pace only. Just spin easy and stretch.
Planned Time: 1:0
Just get out and turn the legs. AR-Endurance pace only. Just spin easy and stretch.
Day #8
Rest Day
Planned Time: 0:0
Stretching or massage at the very most. Relax, it's a rest day. Enjoy it!
Planned Time: 0:0
Stretching or massage at the very most. Relax, it's a rest day. Enjoy it!
Day #9
1 leg pedalling
Planned Time: 1:0
2 x 10 (1 leg pedaling efforts) during ride. Pedal for 1 minute on w/ the left and then w/ the right and repeat 10 x each leg. Alternate left and rigtht leg each time. Do them in the big ring. Really work on feeling the entire pedal stroke. Lift with the hip flexors and the anterior tibialis and push through the bottom of the stroke with your quads, glutes, and calves. Rest of the time, stay aerobic (no HR under 120 unless warming up or cooling down). Keep the cadence over 90 at all times unless doing 1 leg drills.
Planned Time: 1:0
2 x 10 (1 leg pedaling efforts) during ride. Pedal for 1 minute on w/ the left and then w/ the right and repeat 10 x each leg. Alternate left and rigtht leg each time. Do them in the big ring. Really work on feeling the entire pedal stroke. Lift with the hip flexors and the anterior tibialis and push through the bottom of the stroke with your quads, glutes, and calves. Rest of the time, stay aerobic (no HR under 120 unless warming up or cooling down). Keep the cadence over 90 at all times unless doing 1 leg drills.