10 Weeks to a Hilly Century (Beg/Int)
10 WEEKS TO A HILLY CENTURY
ATHLETE LEVEL: Beginner/Intermediate
TYPE: Road Cyclist
HOURS: 6-12 hours per week
TARGET RESULTS: To have you prepared for your hilly century
ABOUT THE PLAN:
This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
A century, or 100 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
To get your body ready for a century, you need to ride. This may seem obvious, but that's really all you have to do. Once you've gotten to the point where you can do 70 mile rides without knocking yourself out, you're ready for the century. Of course, you have to do your training in terrain that's at least as difficult as where you'll be doing your century. If you find you can ride a flat 70 miles easily and then try to do a century in the mountains, you may find is a very unpleasant experience.
The 10 week plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours.
You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.
Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric.
The fourth week is a rest week and is critical to prepare your body for the next block of training.
Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up.
This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
I know you are going to really do awesome!!! Go for it!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Day 2: Ride: Endurance Day - 1:30:00
Day 3: Ride: Endurance Day - 1:30:00
Day 4: Ride: Endurance Day - 1:30:00
Day 5: Rest Day: Off
Day 6: Ride: Endurance Day - 2:30:00
Day 7: Ride: Endurance Day - 3:00:00
WEEK TOTALS: Time: 10:00:00
Bike Duration: 10:00:00
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday - Friday, 9am - 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.