YOUR FIRST METRIC CENTURY
ATHLETE LEVEL: Beginner/Intermediate
TYPE: Road Cyclist
HOURS: 6-12 hours per week
TARGET RESULTS: To have you prepared for your first metric century
ABOUT THE PLAN:
This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge.
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge and you’ll always remember your first one!
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don’t worry if you have a little less time than that to train, you’ll be able to adjust easily with my guidance tips at the beginning of each week.
Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training.
Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to “survive” on the climbs while completing your first metric!
Make sure your following each days training, don’t give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of “base” training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
I know you are going to really do awesome!!! Go for it!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Day 2: Ride: Classic Tempo Builders – 1:30:00
Day 3: Ride: Endurance Day – 1:00:00
Day 4: Ride: Classic Tempo Builders w/Bursts – 1:00:00
Day 5: Rest Day: Off
Day 6: Ride: Endurance Day – 2:30:00
Day 7: Ride: Endurance Day – 1:00:00
WEEK TOTALS: Time: 7:00:00
Bike Duration: 7:00:00
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.
Paul Myers –
Hey Hunter. You training is really paying off.. I am riding in my first century of the year on Saturday and did my last long training ride yesterday. For me it was great, 64 miles with an average speed of 15.5. I rode on a trainer most of the winter to try to keep what I gained last summer..
I also got an order of the hydration and energy drops from skratch.. AMAZING!!!! I used them the first time yesterday, I couldn’t imagine the difference they made…