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crush your next century

endurance plus speed equals 100 miles ahead of the pack. Nothing but long, slow miles are good trainingif you want to ride long and slow. But even if you have never come close to completing the triple digits in a day, by adding steady-state and climbing efforts to your weekly mileage, youll build a stronger aerobic engine and nudge your 100-miler cruising pace at least 12 mph faster. You do the math. Plan Tips: Beginners, there is no need to go mileage crazyin addition to Mondays, take Wednesdays and Fridays as rest days throughout. n Learning to eat on the roll is key; practice even on shorter weekday rides, and drink a 16-ounce recovery beverage containing carbs and protein within 30 minutes of finishing a ride, to replace fluids and glycogen stores and ready you for tomorrows workout. n Group rides are fun, but they tend to seduce you into a faster, moderately uncomfortable pace. If you ride in a group on non-interval days, be sure to maintain an easy to moderate pace to avoid overtraining.

For M ore Do For More Free Free go to wnloaDgo to DownloaDs, s, bicyc ling.c bicycling.coM/Free. oM/ Free.

Beginner (711 hrs./week)=workouts in BLACK; advanced (914 hrs./week)=variations in WHITE where they appear n All rides at a conversational pace (easy to moderate) on flat to rolling terrain, unless otherwise noted n RECovERy RIdE=Easy ride in a light gear at moderate cadence MT InTERvALs=Gradual hill done in a big gear at low cadence (5060 rpm) with low heart rate, to achieve muscle tension (MT), to increase strength FAsT pEdAL=spinning at your highest possible cadence without bouncing in the saddle, moderate resistance TEMpo=pace at 80% of max heart rate (MHR) in a moderately large gear at a cadence of 7075 rpm sTEAdy sTATE=A longer effort at your lactate threshold (85% + 3 beats per minute of your MHR), cadence 8595 rpm CLIMB REpEATs=Long, steady climb at 7883% of MHR, cadence 7085 rpm

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week

tuesday
1 hr. 30 min.
w/ 20-min. Tempo

thursday
1 hr. 30 min.
w/ 3x8-min. MT Intervals; 5 min. rest

saturday
2 hrs. 15 min. 3 hrs.
w/ 3x3-min. Fast Pedal; 3 min. rest

sunday
2 hrs. 15 min.
w/ 2x20-min. Tempo; 10 min. rest

Mondayrest day >>>>>>>>>

wednesdayrest day; 1 hr. 45 min.to 2 hrs. at conversational Pace;rest dayweek 12

fridayrest day; 30 min. to 1 hr. 30 min. recovery ride ; rest dayweeks 1012

1 hr. 15 min. 1 hr. 45 min.


w/ 30-min. Tempo

1 hr. 30 min. 2 hrs.


w/ 3x10-min. MT Intervals; 5 min. rest

2 hrs. 30 min. 3 hrs. 15 min.


w/ 4x3-min. Fast Pedal; 3 min. rest

2 hrs. 30 min. 3 hrs. 15 min.


w/ 2x20-min. Tempo; 10-min. rest

1 hr. 30 min. 2 hrs.


w/ 40-min. Tempo

1 hr. 45 min. 2 hrs. 15 min.


w/ 3x12-min. MT Intervals; 5 min. rest

2 hrs. 45 min. 3 hrs. 30 min.


w/ 4x3-min. Fast Pedal; 3 min. rest

2 hrs. 45 min. 3 hrs. 30 min.


w/ 45-min. Tempo; 15 min. rest and 3x10-min. MT Intervals; 5 min. rest

1 hr. 1 hr. 15 min. 1 hr. 30 min. 1 hr. 45 min.


w/ 2x12-min. Steady State; 6 min. rest

1 hr. 15 min.
w/ 15-min. Tempo

2 hrs. 15 min. 2 hrs. 3 hrs. 3 hrs. 15 min.


w/ 4x4-min. Fast Pedal; 3 min. rest

3 hrs. 2 hrs. 15 min. 3 hrs.


w/ 2x15-min. Steady State; 6 min. rest and 3x8-min. MT Intervals; 5 min. rest

1 hr. 30 min. 2 hrs.


w/ 40-min. Tempo

1 hr. 30 min. 1 hr. 45 min.


w/ 2x15-min. Steady State; 6 min. rest

1 hr. 45 min. 2 hrs. 15 min.


w/ 45-min. Tempo

3 hrs. 15 min. 3 hrs. 30 min.


w/ 4x4-min. Fast Pedal; 3 min. rest

3 hrs. 15 min.
w/ 3x15-min. Steady State; 6 min. rest

1 hr. 45 min. 2 hrs. 15 min.


w/ 2x20-min. Steady State; 8 min. rest

1 hr. 45 min. 2 hrs. 15 min.


w/ 50-min. Tempo

3 hrs. 30 min. 3 hrs. 45 min.


w/ 4x4-min. Fast Pedal; 3 min. rest

3 hrs. 30 min.
w/ 4x15-min. Steady State; 8 min. rest

1 hr. 30 min. 1 hr. 30 min. 2 hrs.


w/ 3x8-min. Climb Repeats; 6 min. rest

1 hr. 30 min. rest 1 hr. 45 min. 2 hrs.


w/ 3x15-min. Steady State; 8 min. rest

2 hrs.

3 hrs. 45 min. 2 hrs. 30 min. 4 hrs. 3 hrs. 15 min.


w/ 4x15-min. Steady State; 8 min. rest

3 hrs. 30 min.
w/ 5x4-min. Fast Pedal; 3 min. rest

1 hr. 45 min. 2 hrs. 15 min.


w/ 3x10-min. Climb Repeats; 8 min. rest

1 hr. 30 min.
w/ 2x12-min. Climb Repeats; 10 min. rest

2 hrs. 15 min. 1 hr. 45 min.

4 hrs. 15 min. 4 hrs.


w/ 5x4-min. Fast Pedal; 3 min. rest

3 hrs. 15 min. 3 hrs. 30 min.


w/ 4x12-min. Climb Repeats; 10 min. rest

w/ 3x10-min. Climb Repeats; 10 min. rest w/ 3x10-min. Climb Repeats; 8 min. rest

2 hrs. 2 hrs. 30 min.


w/ 3x12-min. Climb Repeats; 10 min. rest

2 hrs. 30 min.

4 hrs. 30 min.
w/ 4x4-min. Fast Pedal; 2 min. rest

2 hrs. 30 min.

w/ 3x12-min. Climb Repeats; 10 min. rest

1 hr. 15 min.
w/ 10-min. Tempo

1 hr. 15 min.

1 hr.

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