10 Weeks to a Strong Century!

This plan is meant for cyclists who want to ride in their first century or those cyclists who want some structure to their century training.

The plan is based on time rather than mileage. I do not train to mileage but to time. If you complete this 10-week program as a beginner or intermediate cyclist with one or more years of riding you will be prepared to ride a century. This plan also incorporates easier weeks of active recovery meant to bring about the necessary adaptations to improve:

Aerobic development: To improve your endurance necessary to complete a Century
Strength development: On Bike workouts meant to improve force, which is required to climb hills and push through head winds
Pedaling efficiency: Increase cadence and leg speed in an effort to help the cyclist utilize the most power with the least effort

All workouts are done on a bicycle either on the road or trainer, your choice.

Cyclist Level: Beginner to Intermediate

Days per week – 4-6

Hours per week – 3-10

Prerequisites – Safe roads, helmet, mechanically sound bike, some existing fitness

Optional – HR Rate Monitor and or Power Meter, trainer

Warning – As with all exercise programs seek the advice of your Doctor before beginning this training plan.

Caveat: You must do the work to make improvements. You also must rest when required to reap the benefits of the work. If you do not do these as scheduled you are not going to improve.