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Train to ride at your peak, no matter how challenging the event.

giving Your All


wed thur fri sat 1.5 hr. overall endurance Pace 1.5 hr. endurance Pace 0.5 hr. recovery Pace

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your First Century: 10-week basic training plan


mon w e e k off* tues o n e sun h o u r s : 1.5 hr. endurance Pace h o u r s : 1.5 hr. endurance Pace h o u r s : 1.5 hr. endurance Pace h o u r s : 6 . 5 9 9 8 t o t a l 2 hr. t o t a l 1 hr. endurance Pace 1.5 hr. overall endurance Pace 0.5 hr. recovery Pace 3 hr. t o t a l 1 hr. endurance Pace 1.5 hr. overall endurance Pace 0.5 hr. recovery Pace 3 hr.

1 hour endurance Pace* t w o 1.5 hr. overall endurance Pace t h r e e 1.5 hr. overall endurance Pace F o u r off* F i v e

w e e k off* w e e k off* w e e k off* w e e k off*

t o t a l 0.5 hr. recovery Pace 1.5 hr. overall endurance Pace 0.5 hr. recovery Pace 3 hr. t o t a l 1 hr. recovery Pace 1.5 hr. overall endurance Pace 0.5 hr. recovery Pace 4 hr.

1 hr. endurance Pace h o u r s : 1 0

1.5 hr. overall endurance Pace+ s i x

1.5 hr. endurance Pace 1 0 . 5

w e e k off*

t o t a l 1 hr. recovery Pace 1.5 hr. overall endurance Pace+ 0.5 hr. recovery Pace

h o u r s :

1.5 hr. overall endurance Pace+ s e v e n

4 hr.

2 hr. endurance Pace h o u r s : 11 . 5

w e e k off*

t o t a l 1 hr. recovery Pace 1.5 hr. overall endurance Pace 0.5 hr. recovery Pace 5 hr.

1.5 hr. overall endurance Pace+ e i g h t off* n i n e 1.5 hr. endurance Pace t e n 1 hr. endurance Pace

2 hr. endurance Pace h o u r s : 8 . 5

w e e k off* w e e k off* w e e k off*

t o t a l 1 hr. recovery Pace 1.5 hr. overall endurance Pace 0.5 hr. recovery Pace 4 hr.

1.5 hr. endurance Pace h o u r s : 8 . 5

t o t a l 1.5 hr. overall endurance Pace 1 hr. recovery Pace 0.5 hr. recovery Pace 3 hr.

1 hr. endurance Pace

1.5 hr. overall endurance Pace

0.5 hr. recovery Pace

0.5 hr. recovery Pace

Century

*Off: Take a break from riding; do some weight work or yoga.