Description
Cycling: Century Bike Ride, Beginner: 4.25 to 8.5 hrs/wk
Author: Gale Bernhardt
12 weeks - $64.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 74
This 12-Week training plan is perfect for the cyclist looking to successfully complete his or her first century (100 mile) ride. The athlete using this plan enjoys cycling and is currently cycling three or four days per week. Your current weekday rides are between 30 and 60 minutes long, which may include a spinning class. A weekend long ride of 75 to 90 minutes is currently doable. You would like to add a structured strength training program that compliments your cycling. For the next 12 weeks, your weekday training time is limited to around an hour on any given day. The plan includes one or two days of strength training each week, two weekday rides that are 30- to 60-minutes (with a few optional 75-minute rides) long and one or two rides on weekends. Week 1 of the plan includes two strength training days, three 60-minute rides and one 90-minute ride. The plan builds the longest training ride to 5:00 in Week 10. At the end of 12 weeks of training, you plan to comfortably complete a 100-mile ride taking six to seven hours of actual ride time.
Enjoy the training and the event ~
Q – What do I get with a training plan?
A – After purchase, you will receive an email with instructions on how to download and access your training plan. Your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
- Daily e-mails with your next workout keep you on track
- Create your own routes or search the library of routes for tracking your workouts
- Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
- Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
- Track your fitness and gain confidence
- Complete nutrition tracking to monitor your diet
- Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forgo the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Sample workouts:
Workout #1 : Strength
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #2 : Bike
Planned Time: 1:00:00
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Workout #3 : Strength
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #4 : Bike
Planned Time: 1:00:00
This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.
Workout #5 : Bike
Planned Time: 1:30:00
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Workout #6 : Strength
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #7 : Bike
Planned Time: 2:00:00
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Workout #8 : Strength
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #9 : Day Off
Planned Time: 0:00:00
Relax
Hard copy of this plan is available in Bicycling for Women.
