5 Credits

Training for a Century

8 Week Training Plan

Author: kevin@mmf
Duration: 8 Weeks
Sport: Cycling
Type: Century Ride
Starts: any Monday
Difficulty: Easy

Training Plan Description:

Brief Summary

An 8-week training plan to get you prepared for your first Century Ride.

Full Description

You can train for a century ride in just 8 short weeks ... here's how!

Experienced cyclists will tell you that the most difficult part of a century ride is getting a poorly nourished and under trained body to go past its limits. Poor training can lead to an unpleasant experience and in the worst-case scenario, injuries. By following a training schedule you will be prepared to ride a century and enjoy the ride.

2 Week Training Sample:

Day 1: Road Cycling - Easy Training Ride

Road Cycling - Easy Training Ride
Dist: 6.00 mi.

Training Instructions

Easy Rides feature lower mileage and slower paces.

Training Trip

Feed Your Body
Eat what you know. Eat something familiar 2-4 hours before the start of the ride. Don’t use ride day to try something new.

Day 2: Race Pace

Race Pace
Dist: 10.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 3: Road Cycling - Medium Intensity

Road Cycling - Medium Intensity
Dist: 12.00 mi.

Training Instructions

Brisk Ride - faster than your century speed.

Day 4: Rest

Rest

Training Instructions

Resting, No Cycling

Day 5: Race Pace

Race Pace
Dist: 10.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 6: Race Pace

Race Pace
Dist: 30.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 7: Race Pace

Race Pace
Dist: 9.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 8: Road Cycling - Easy Training Ride

Road Cycling - Easy Training Ride
Dist: 8.00 mi.

Training Instructions

Easy Rides feature lower mileage and slower paces.

Training Trip

Feed Your Body
Pre-exercise high-carb meals – liquids, solids or sweets have consistently proven to enhance performance.

Day 9: Race Pace

Race Pace
Dist: 12.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 10: Road Cycling - Medium Intensity

Road Cycling - Medium Intensity
Dist: 14.00 mi.

Training Instructions

Brisk Ride - faster than your century speed.

Day 11: Rest

Rest

Training Instructions

Resting, No Cycling

Day 12: Race Pace

Race Pace
Dist: 12.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 13: Race Pace

Race Pace
Dist: 36.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

Day 14: Race Pace

Race Pace
Dist: 10.00 mi.

Training Instructions

This ride should be ridden matching the speed you want to maintain during the century ride.

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