THRIVE: 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:
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. This Bicycling magazine, Hunter Allen Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century’s, gran fondos and long distance events. The plan is designed for the beginner-to-intermediate cyclist with 6 to 14 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 jump-start 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 “Thrive” 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 totaling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
MS1: We’re building endurance today! Once warmed up, ride in your Endurance (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete one 60-minute Tempo effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
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.