14 Week In-Season Training Plan Available for Download for All Platinum Level Members

Cyclo-CLUB Tips, Suggestions, and Training Plan usage for prepping for a strong century or longer!

Can you train for a century without doing endless miles?

Can you interval your way there without actually doing the desired distance beforehand?

Limited on time and anxious if you have the endurance?

To be honest, all of these questions are great but they are missing 3 key things to prep for any one day event...I have some ideas for you to think about below from a recent post in the Platinum Forums from Cindy:

QUESTION Posted by heb1024

May 21,2008 7:10 PM

I've entered the 124 mile, 7000 ft of climbing Tour des Lacs from Spokane to Coeur d'Alene in September, and have begun using the 14 week in-season training program - intermediate level. I've done several centuries (5 or 6), but have never done anything over a century, so I'm looking for some direction in my training. I plan to use the climbing plan closer to the event (maybe 4 weeks out?), but am wondering for that length of an event, how to gradually increase my long rides, and what my longest ride should be. I also have a question about how hard I should be doing the intervals in the plan at this time. At this point, I'm just listening to my body - if I'm overtired on the bike, I don't go as hard. Such as today, I cut out some of the intervals and rode up a gradual long climb instead (I feel like I've been doing a lot of intervals the past couple of weeks, and not any climbing, hardly). What would be a good approach in these two areas?

Thanks for your help, Cindy

Answer Posted by Graeme

May 22,2008 8:38 AM

Hey Cindy,

Training for a 124 mile ride or 100 is within the same range and your 14 Week IN-Season Training Plan has everything you need to get there. It really comes down to three fundamental things:

1) You need to have at least 2 65-80 mile rides accomplished before the event at your desired pace. If you have a local century you can do just for the miles between now and then, that would also help. Maybe one century and 2-3 metrics before would give you more confidence. Bottom line is that more mileage without focus on your weaknesses is USELESS!

If you can eliminate the 'junk miles' and focus on the quality of your training using our programs and plans, you will be more fit this year than any year before. In light of that, fundamental tip 2 is...

2) You need to be fit! Remember, if you come into an event fit, no matter the distance, you are likely to do well. What I mean is that I see lots of cyclists doing more and more miles, but are not getting more fit. I did a 5:14 minute 110 mile El Tour de Tucson a few years ago and had not gone over 65 miles prior for the entire year.

Many a time have I dominated a long ride with "mileage kings" on half the training miles! Yes, you can interval your way to your best century. Focus on the fitness, the recovery, and consistent efforts...NOT JUST THE MILES!

QUICK TIP:You must eliminate or reduce your weaknesses such as core strength issues, low back issues and muscular endurance. Using the CORE-ZEN-SPEED workouts is your secret to getting this done quickly and effectively. Remember, we've helped people WIN the Race Across America using this exact same plan! Yes, less miles and more intervals! Fitness is the key my friend.

Your 14 week plan has everything you need and more. You're just about 14 weeks away.

I recommend the following breakdown of your plan...

One round of the 7 Day Fat-Loss BOOTCAMP to get your body "kicked off"!

Using the BOOTCAMP first will supercharge your results and kick off your season lighter, leaner and ready to move to the next step. Getting off any extra body-fat and resetting your metabolism will help you get more results as you move towards the goal. You can insert another 7 day Bootcamp during one of the build cycles below if you have more weight you want to lose.

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14 Week Plan-3 Levels available for Platinum Level Download

Now, using the 14 Week In-Season Plan you have downloaded from the CLUB and the CORE-ZEN-SPEED Workouts you have available for download as a Platinum Member or for DVD Purchase we want to set up the following timeline.

Show up fit using the programs and plans and then...

3) Nail the nutrition! When it comes to distance, once the fitness is there it comes down to how and what you eat. The strategy. Go to the nutrition center and read and listen away. Listen to the recent interview I did with Steve Born about multi-day distance events. It would be the same exact thing for one day. Need to practice in your training.

No need to divert from the 14 week plan, unless you want to. You have plenty of time to use the build cycles, recovery cycles, and then taper for the event (about 1 week of taper should be fine.)

Cyclo-FUEL should be your best friend! The nutrition is the key!!!! Practice during your training, your metrics and your practice rides and come into your event with the confidence you need to perform.

I have seen, far too many times, cyclists do all the miles, all the training and all the gear prep and do absolutely terrible on the event because they either messed up the nutrition OR they had all the wrong information!

NOTE TO MEMBERS: Basic Cyclo-CLUB members prepping for a century or metric have access to DOWNLOAD our very popular 4 Week Century Training Plan that is a great way to help more of the entry level cyclist prep for a great century in only 4 weeks on minimal training time.

LAST TIP: Riding a strong century comes down to "chunking" your training. What I mean is, don't think of the entire ride or the distance, think of it as several aspects of your fitness tied together and worked on systematically, one at a time. You can ride from hear to the moon when you begin to breakdown the distance into chunks! Trust me, my friend. This works!

Graeme