Improve Training Plans Cycling Century Intermediate

Log In

Century Intermediate

Difficulty:: Intermediate
Category:: Cycling
Description:: This program is for the cyclist who has participated in a at least one organized century. It aims to help further develop your long distance conditioning and it requires you to devote between 6.5 to 15 hours to training per week.

Plan Summary

Duration

10 weeks

Distance/Week

74.0 mi - 167.0 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)

Log In

Privacy Policy | Terms of Use

©2013 MapmyFitness, Inc. All rights reserved