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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 training plan 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

Rest Day

Rest days give your muscles a chance to recover from training. Try to take the day completely off, or do some easy cross training if you're feeling antsy.

8.0 mi

Tuesday

Hilly Ride

Incorporate multiple hills into your ride today. Hill climbing helps increase your power and lactate threshold. Keep your pedaling smooth and consistent throughout the entire hill.

Off

Wednesday

Day off

8.0 mi

Thursday

Base Ride

Today is an easy ride. The goal of an easy ride is to cover the designated distance with very little exertion. Find an easy gear, relax, and enjoy the ride.

Off

Friday

Rest Day

Rest days give your muscles a chance to recover from training. Try to take the day completely off, or do some easy cross training if you're feeling antsy.

10.0 mi

Saturday

Long Ride

Today is your Long Ride day. The purpose of a long ride is to build the endurance and muscular strength necessary to complete a century ride. As the training plan progress your long ride distance will gradually increas

12.0 mi

Sunday

Easy Ride

Today is an easy ride. The goal of an easy ride is to cover the designated distance with very little exertion. Find an easy gear, relax, and enjoy the ride.

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