Century Training Plan

Posted April 21, 2013 @ 12:31pm | by Kinetic

The New Century program is the best choice for a novice cyclist or a rider who is returning to the sport after several years off the bike. Even though it’s an easier plan, it is still quite challenging. This program may even be too difficult for some truly novice cyclists (brand-new bike, just started riding within the past 6 months). The ideal candidate for the New Century program is a cyclist who has been riding recreationally for a few years, has perhaps completed a century or two, and is looking for improved fitness and higher average speeds on long rides.

NEW CENTURY TRAINING PLAN (12 WEEKS)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day Rest Day Rest Day 45-60 minutes easy spinning Rest Day Group Ride or 90-120 minutes Endurance Miles (EM)* 90-120 minutes EM in hilly terrain
2 Rest Day 60-90 minutes EM Rest Day 75-90 minutes EM with 15 minutes at upper end of EM power or heart rate (HR) range Rest Day Group Ride or 90-120 minutes EM with 15-20 minutes at upper end of EM power or HR range 90-120 minutes EM in hilly terrain
3 Rest Day 60-90 minutes EM Rest Day 75-90 minutes EM with 20 minutes at upper end of EM power or HR range Rest Day Group Ride or 120-150 minutes EM with 30-40 minutes at upper end of EM power or HR range 90-120 minutes EM in hilly terrain
4 Rest Day 60-90 minutes EM with 10-20 minutes at SteadyState (SS)** intensity Rest Day 60-90 minutes EM with 6-8 PowerInterval (PI)*** efforts Rest Day Group Ride or 120-150 minutes EM with 30-40 minutes at upper end of EM power or HR range 120-150 minutes EM or Group Ride
5 Rest Day 60-90 minutes EM with 3x9min OverUnder (OU) (2U, 1O), 6 minutes RBI Rest Day 90 minutes EM with 2 sets of 4x2min PI, 3 min RBI, 8min RBS Rest Day 90 minutes EM with 6x3min FastPedal, 3min RBI 120-150 minutes EM or Group Ride
6 Rest Day 60-90 minutes EM with 3x9min OU (2U, 1O), 6 minutes RBI 60-90 minutes EM with 3x10min SS, 5 minutes RBI Rest Day Rest Day 90 minutes EM with 2 sets of 4x2min PI, 2 min RBI, 8min RBS 120-150 minutes EM or Group Ride
7 Rest Day 90 minutes EM with 3x12min OU (2U, 2O), 8 minutes RBI 60-90 minutes EM with 3x12min SS, 6 minutes RBI Rest Day Rest Day 120 minutes EM with 2 sets of 4x2min PI, 2 min RBI, 8min RBS 150 minutes EM or Group Ride
8
(End of Progression)
Rest Day 45 minutes easy ride with 4x3min FastPedal, 3min RBI Rest Day 60-90 minutes EM with 4x2min PI, 2min RBI, 8min Rest then 4x3min OU (2U, 1O), 3min RBI Rest Day 150-180 minutes EM or Group Ride 90-150 minutes EM or Group Ride
9 to 11
(Holding on to Fitness)
Rest Day 60-90 minutes EM with 3x10min SS, 5 minutes RBI Rest Day 60-90 minutes EM with 4x2min PI, 2min RBI, 8min Rest then 4x3min OU (2U, 1O), 3min RBI Rest Day 90-150 minutes EM or Group Ride 90-150 minutes EM or Group Ride

*Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP)

**SteadyState (SS) - This is a training zone aimed at raising an athlete’s FTP.  SS efforts are performed at just under FTP wattage or 98% of FTP

***PowerInterval (PI) - An interval used to elicit improvements in strength as well as VO2 max. PowerIntervals are performed at 120-130% of FTP.

Interval Types Explained »

Establish training zones using a CTS Field Test. Learn more here »

 
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