Improve Training Plans Cycling Century Beginner

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Century Beginner

Difficulty:: Beginner
Category:: Cycling
Description:: This 12 week Century training plan is perfect for the new cyclists who has never ridden an organized event of any kind before, but has some experience riding a bike on a regular basis. This program requires a bit more time commitment than the "metric century" as it prepares you to ride 100 miles. It requires you to devote up to 18 hours to training in its heaviest week.

Plan Summary

Duration

12 weeks

Distance/Week

74.0 mi - 172.0 mi

Longest Workout

100.0 mi

Sample Weekly Schedule

Off	Monday Day off
15.0 mi	Tuesday A.T. Endurance #2 HOP / WOB's Warmup 30' to 45' - Your choice of: 30' at HOP - 10' WOB, 30' HOP 20' easy, then repeat HOP for 20' (RPE 6-7) --or -- 3 times 25' HOP 5' WOB no more than 15' between HOP/WOB set (RP 6-9) --or-- 4 times 15' at HOP 5' WOB no more than 10' between HOP/WOB (RPE 6-9) - Easy rest of the ride
Off	Wednesday Day off
15.0 mi	Thursday Base Ride Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)
12.0 mi	Friday Active Recovery Easy spin (RPE3-4), add bursts of 8", max RPM's every 15' to 20' (RPE 9-10)
20.0 mi	Saturday Cruiser Ride Use hills and OK to climb here too.(RPE 4-6)
12.0 mi	Sunday Base Ride Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)

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