Competitive Cyclist - 100km
Program Description
Duration: 12 weeks
Program Description
Following a structured and properly periodized plan will ensure you not only see improvements in your performance, but also remain injury free, and free from the negative affects Over-training can have on an endurance athlete.
Riding a century event (100Km), is the cycling equivalent to running a Marathon, and being well prepared for the distance requires some work.
This program:
- Increases strength of connective Tissue (Ligaments, Tendons and Fascia),
- Increases Fatigue resistance of the muscle fibers, Strengthen your Joint stabilizers and your Core Stabilizers.
- Links the Aerobic and the Anaerobic pathways, enabling you to perform better at the lower intensities and at the high intensities.
- Incorporates injury prevention with Active Recovery stretch and Yoga sessions.
- Increases muscle endurance, cycling economy and increasing the utilization of fat as an energy source.
If you can ride 60Km (or have completed the 12 week, 60Km, Distance Rider progression), this program will move you up to the Century distance comfortably and confidently.
7-Day Overview
Monday: Yoga session
Tuesday: Indoor Intervals
Wednesday: Aerobic Power Session
Thursday: Resistance Training Session
Friday: Tempo Ride
Saturday: Active Recovery
Sunday: Long Slow Distance Ride
Weekly Progressions:Intervals
Weeks 1-4: Longer Lactate Tolerance Power
Weeks 5-8: Repeat
Week 9-12: Culminates in Speed
The 12 week program follows an increase in volume every 3 weeks, with a 1 week drop week aimed at facilitating recovery.
Volume increases between 7% and 10% per week, allowing us to peak at 100Km at week 12.
Program Prerequisites
You should be able to ride 60Km comfortably or have completed the 12 week, 60Km, Distance Rider progression.
Average Weekly Time Commitment:
Up to and including 10 – 11 hours of training by the time you hit peak training in week 11.
This Programs Required Equipment:
- Properly maintained Bike: Watch the video: Essential 10-Point Bike Checklist with Willie Cromack
- A good pair of running shoes. Watch the video: Proper Running Shoes Selection with Keith Nicoll
This Programs Recommended Equipment:
- MyPypeline Prehab Kit for your strength training.
- Polar Heart Rate Monitor to set and monitor your training zones.
Required Workout Videos
This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.
Equipment
Recommended Equipment
Online Resources
This is a great resource to plan, measure and save your cycling routes
A resource for everything cycling
One of the best selling cycling publications around.
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
To get this training calendar, login now or join MyPypeline.
Join now!Program Trainer
James holds a post graduate degree in Exercise Science and is a member of NSCA certified as a CSCS, a Triathlon Canada coach and a Certified Exercise Physiologist. As a coach of multi-sport athletes and conditioning clients James specializes in combining testing, programming, and strength and conditioning. James has trained both able-bodied and physically challenged swimmers for the 2004 Athens Olympic games, consulted for junior, elite road cycling teams, and trained triathlete Christine Fletcher, who achieved a 3rd place at Ironman Canada.
