1 Active Recovery All day low intensity activity <79% 50-67% Easy <4

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1 8 WEEKS Beginner 100 miles GETTING STARTED 8-Week Beginner Level 100 Mile Century/FondoTraining Plan. This 8 week plan is designed for a first-time century rider with a limited aerobic base who is currently riding 2-3 times per week for at least 45 minutes in duration. The total weekly volume starts at 6 hours and builds to approximately 10 hours during the peak phase. Intensity & Heart Rate Zones Heart rate zones are best determined as a percentage of your threshold heart rate during the simple self- administered field tests in week 2 of the training plan. See above for details. Heart rate zones expressed a percentage of your maximum heart rate is also included in the chart. Your maximum heart rate is the number of beats per minute (bpm) recorded during your highest effort. If you do not know what your maximum heart rate it can be estimated by subtracting your age from 220. For example, the maximum heart rate for a 35 year-old individual would be estimated at = 185 bpm. ZONE DESCRIPTION APPROXIMATE MAXIMUM DURATION ZONE CAN BE HELD PERCENTAGE OF THRESHOLD HEART RATE (THR) PERCENTAGE OF MAXIMUM HEART RATE (MHR) RATING OF PERCEIVED EXERTION (RPE SCALE 1-10) 1 Active Recovery All day low intensity activity <79% 50-67% Easy <4 2 Aerobic Endurance Long moderate intensity activity for 5+ hours 80-89% 68-76% Easy to Moderate Long Endurance Races lasting 3-5 hours. Most marathoners 90-93% 77-80% Moderate Low to Mid Threshold Races lasting approximately 2 hours (half marathon) 94-99% 81-84% Moderate to Hard Mid to Upper Threshold Races lasting approximately 1 hour >100% >85% Hard >8.5

2 WEEK 1 Approx. Hours: 6 AEROBIC ENDURANCE BASE & SKILLS moderate zone 2-3 effort on flat to rolling terrain or indoors on trainer or stationary bike. Include 5 minutes of cycling drills after initial warm-up. Use perceived effort until individual heart rate zones have been established with field test. The following document includes a list of suggested Cycling Drills. Bike 30 min zone 1-2 on mostly flat Bike min moderate zone 2-3 ride on flat to rolling terrain, or indoors on trainer or stationary bike. Focus on comfortably high cadence (95+ rpm) while pedaling in smooth circles. Stretch well after. rest day or minutes of light zone 1 cycling as warm up for below strength session. Bike 30 min easy to moderate zone 1-2 on mostly flat This will be a 10 mile time trial to determine your threshold heart rate and training zones minute warm up building from easy to moderate intensity. Find a 5 mile stretch of mostly flat road where you can ride uninterrupted and away from busy traffic. Start your heart rate and hold a steady state effort that you could hold for close to an hour if you had to. Your average heart rate during the entire 30 minutes will be your threshold heart rate and used to compute your individual heart rate zones for cycling (see heart rate zone description). Your average cadence (rpms) is your base cadence Easy cool down ride after. Total duration of the ride with warm up, TT and cool down should be approximately 90 minutes. Note: Use gears to keep a steady cadence. Focus on maintaining a smooth pedal stroke as much as possible. Stay properly hydrated during ride and replace lost fluids after.

3 WEEK 2 Approx. Hours: 6 AEROBIC ENDURANCE BASE & SKILLS Bike 30 min zone 1-2 on mostly flat Include 10 minutes of Cycling Drills. Bike minutes moderate zone 2-3 effort. Include 10 minutes of comfortably high cadence at 95+ rpm. Bike min on rolling to hilly terrain, trainer or stationary bike. Bike 2-21/2 hours on rolling to hilly Maintain zone 1-2 on flats and zone 3-4 on hills. Stay properly fueled by eating approximately grams ( calories) of carbohydrates per hour while staying hydrated.

4 WEEK 3 Approx. Hours: 7 BUILD 1 Bike 45 minute easy spin zone 1-2 at comfortably high cadence (95+ rpm). rest day or minutes of light zone 1 cycling as warm up for below strength session. moderate zone 2-3 effort. If on trainer, spin bike or stationary bike then include 5 minutes of one leg spin drills alternating every seconds. Bike 50 min easy to moderate terrain, trainer or stationary bike. Include 10 minutes of Cycling Drills following warm-up. Bike 3-31/2 hours terrain or on similar terrain to upcoming event. Maintain zone 1-2 on flats and 3-4 on climbs. Focus on smooth and steady pedaling. Stay properly fueled by eating approximately grams ( calories) of carbohydrates per hour while staying properly hydrated. Plan post workout meal to include approx grams of carbohydrate per kg of body weight (or 4 calories per 2 lbs. of body weight) plus approx. 10 total grams (40 calories) of protein. This should be consumed minutes after workout to help replenish muscle fuel. Replace lost fluids by drinking ounces for each pound of body weight lost. Bike 90 minutes on rolling to hilly Okay to increase to zone 3-4 on hills.

5 WEEK 4 Approx. Hours: 4 RECOVERY 1 Compete. This will be a recovery week with less volume and intensity. Recovery weeks are important to allow your body to absorb the previous workouts and prepare and heal for the upcoming work load. Bike 30 minutes easy zone 1 effort. Focus on good running form and turnover. Stretch well after. Compete Bike 30 minutes easy zone 1 recovery spin on mostly flat Comfortably high cadence. Focus on good pedaling technique applying pressure on pedals throughout full 360 degrees. Bike 1-2 hours on mostly flat to rolling Maintain zone 1-2 on flats and zone 2-3 on hills.

6 WEEK 5 Approx. Hours: 9 BUILD 2 (CENTURY/FONDO SPECIFIC) Bike 45 minutes easy spin zone 1-2 at comfortably high cadence (95+ rpm). Bike 50 minutes with intervals on trainer spin or stationary bike. 10 minute easy zone 1 warm-up followed by 5 minutes of Cycling Drills. Then do 5 x 3 minute intervals at zone minute easy zone 1 recovery spin between intervals. Balance is easy cool down. Bike minutes zone 2 with 10 minutes at higher than normal cadence approx. Focus on a smooth, strong pedal stroke. moderate zone 2-3 effort. If on trainer, spin bike or stationary bike then include 5 minutes of one leg spin drills alternating every seconds. Bike miles on similar terrain to upcoming event. Maintain zone 1-2 on flats and 3-4 on climbs. Focus on smooth and steady pedaling. Stay properly fueled by eating approximately grams ( calories) of carbohydrates per hour while staying properly hydrated. Stay hydrated per individual sweat rate and thirst. Plan post workout meal to include approx grams of carbohydrate per kg of body weight (or 4 calories per 2 lbs. of body weight) plus approx. 10 total grams (40 calories) of protein. This should be consumed minutes after workout to help replenish muscle fuel. Replace lost fluids by drinking ounces for each pound of body weight lost.

7 WEEK 6 Approx. Hours: 10 PEAK 1 (CENTURY/FONDO SPECIFIC) on trainer, spin or stationary bike with intervals. 10 minute easy zone 1 warm-up followed by 5 minutes of Cycling Drills. Then do 5 x 5 minute intervals at zone minute easy zone 1 recovery spin between intervals. Balance is easy cool down Bike 40 minutes easy zone 1 effort. Focus on good running form and turnover. Stretch well after. 50 minutes on trainer, spin, stationary bike or road on rolling to hilly Build intensity as you reach the top of each hill. Select higher gears with lower cadence for 25 minutes if on trainer or if no hills are available. Maintain zone 2 effort on flats and zone 3-4 on hills. Bike 45 min easy spin. Include 3 x 2 min of high cadence spinning (approx rpm) Focus on smooth pedaling holding upper body still. Bike miles on similar terrain to upcoming event. Maintain zone 1-2 on flats and 3-4 on climbs. Focus on smooth and steady pedaling. Stay properly fueled by eating approximately grams ( calories) of carbohydrates per hour while staying properly hydrated. Stay hydrated per individual sweat rate and thirst. Plan post workout meal to include approx grams of carbohydrate per kg of body weight (or 4 calories per 2 lbs. of body weight) plus approx. 10 total grams (40 calories) of protein. This should be consumed minutes after workout to help replenish muscle fuel. Replace lost fluids by drinking ounces for each pound of body weight lost. Bike 90 minutes

8 WEEK 7 Approx. Hours: 10.5 PEAK 2 on trainer, spin or stationary bike with intervals. 10 minute easy zone 1 warm-up followed by 5 minutes of Cycling Drills. Then do 3 x 8 minute intervals at zone minute easy zone 1 recovery spin between intervals. Balance is easy cool down Bike 45 minutes on trainer, spin, stationary or road on mostly flat Include 20 minutes at steady threshold zone 5 effort. Stay in low aerodynamic position. 60 minutes on trainer, spin, stationary bike or road on rolling to hilly Build intensity as you reach the top of each hill. Select higher gears with lower cadence for 25 minutes if on trainer or if no hills are available. Maintain zone 2 effort on flats and zone 3-4 on hills. Bike 80 miles on similar terrain to upcoming event. Maintain zone 1-2 on flats and 3-4 on climbs. Focus on smooth and steady pedaling. Stay properly fueled by eating approximately grams ( calories) of carbohydrates per hour while staying properly hydrated. Stay hydrated per individual sweat rate and thirst. Shift through all gears to check for proper mechanical performance. Inspect tires after ride Plan post workout meal to include approx grams of carbohydrate per kg of body weight (or 4 calories per 2 lbs. of body weight) plus approx. 10 total grams (40 calories) of protein. This should be consumed minutes after workout to help replenish muscle fuel. Replace lost fluids by drinking ounces for each pound of body weight lost. Bike 90 minutes

9 WEEK 8 Approx. Hours: 3 plus event CENTURY/FONDO TAPER WEEK Bike 30 minutes easy spin at comfortably high cadence (90 + rpm). Shift through all gears to check for proper mechanical performance. Inspect tires after ride. Bike 30 minutes. Include 8 x 1 minute pick-ups at what feels like zone 4-5 effort. Allow 2-3 minutes between the intervals. Balance is easy. Strength training should be omitted during this taper week. Bike 30 minutes. Include 6 x 1 minute pick-ups at what feels like zone 4-5 effort. Allow 2-3 minutes between the intervals. Balance is easy.. Strength training should be omitted during this taper week. Light stretching and core exercises only. Review checklist to ensure you have all items race ready. Note if your race day is Saturday, then do Thursday s workout today and move this rest day to Thursday. Bike 20 minutes easy spin at comfortably high cadence (90 + rpm). Century 100 Mile (Fondo) Cycle Event. Maintain zone 1-2 on flats and 2-4 on climbs. Stay properly fueled and hydrated as practiced in training.