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Power-Packed Century Ride Training Program: Beginner

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Power-Packed Century Ride Training Program: Beginner

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Charles Kyle

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Power-Packed Century Ride Training Program


The Power-Packed Century Ride Training Program is designed for cyclists aiming to complete their first century ride or improve their performance on long-distance rides using power-based training. This 12-week plan is perfect for riders who have been cycling recreationally for several years and want to boost their fitness and average speeds.

Who This Plan is Best For



  • Cyclists who have been riding recreationally for a couple of years.

  • Riders who have completed a century ride or two and are looking to improve.

  • Individuals returning to cycling after several years off the bike.

Goals and Abilities


This program aims to help you achieve your first century ride or improve your endurance and speed for long rides. The training volume increases from about 6.5 hours to 8 hours per week, providing a balanced approach to build endurance, strength, and cycling efficiency using power-based metrics.

Equipment Needed



  • Road bike in good working condition.

  • Power meter (essential for this plan).

  • Cycling computer or GPS device.

  • Indoor trainer for bad weather days.

  • Access to TrainingPeaks and Zwift for workout exports and virtual training.

Plan Features



  • 12-week structured training plan culminating in a century ride.

  • Uses the TrainingPeaks workout builder for easy export to your device and Zwift.

  • Unlimited tech support via text at 703-952-3414.

  • Email support for questions and problems with the plan: info@kylecoaching.com.

Communication


For any questions or issues with the plan, you can reach out for tech support via text at 703-952-3414 or email us at info@kylecoaching.com. We're here to help you succeed and make your training experience as smooth as possible.

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Active Recovery Day

Rest
Today's focus is on recovery. Keep your activity light and easy, allowing your body to rest and recuperate. Gentle movements, like a leisurely walk, easy spin on the bike, or light stretching, are ideal. The goal is to promote blood flow and reduce muscle stiffness without adding any significant stress to your body.
Details
Tuesday

Endurance Ride with Steady State Intervals (3 x 8-min w/ 4-min RBI)

Bike01:00:0054 TSSStructured Workout
This 60-minute ride includes a mix of endurance pacing and steady state intervals. The ride will consist of:

- Warm-up at endurance pace.
- Three intervals of 8 minutes each at steady state pace, with 4 minutes of easy riding between intervals for recovery.
- Cool down at endurance pace.
The goal is to maintain a moderate pace during the endurance sections and a higher, consistent effort during the steady state intervals.
Details
Wednesday

Active Recovery Day

Rest
Today's focus is on recovery. Keep your activity light and easy, allowing your body to rest and recuperate. Gentle movements, like a leisurely walk, easy spin on the bike, or light stretching, are ideal. The goal is to promote blood flow and reduce muscle stiffness without adding any significant stress to your body.
Details
Thursday

Endurance Ride with Steady State Intervals (3 x 8-min w/ 4-min RBI)

Bike01:30:0083 TSSStructured Workout
This 90-minute ride includes a mix of endurance pacing and steady state intervals. The ride will consist of:

- Warm-up at endurance pace.
- Three intervals of 8 minutes each at steady state pace, with 4 minutes of easy riding between intervals for recovery.
- Cool down at endurance pace.
The goal is to maintain a moderate pace during the endurance sections and a higher, consistent effort during the steady state intervals.
Details
Friday

Active Recovery Day

Rest
Today's focus is on recovery. Keep your activity light and easy, allowing your body to rest and recuperate. Gentle movements, like a leisurely walk, easy spin on the bike, or light stretching, are ideal. The goal is to promote blood flow and reduce muscle stiffness without adding any significant stress to your body.
Details
Saturday

Steady Endurance Ride

Bike02:00:0087 TSSStructured Workout
A steady endurance ride focusing on maintaining a moderate pace throughout. Keep your intensity below the lactate threshold for most of the ride. The heart rate and power ranges are broad to accommodate varying conditions, such as descents and headwinds. It's okay for your power to dip on descents or increase on small climbs. Avoid staying at the high end of your endurance range to ensure you have the power for high-quality intervals later. Aim to keep your power and heart rate in the middle of your endurance range, allowing for natural fluctuations with terrain and wind. Use your gearing to stay seated while climbing, maintaining a cadence of 85-95 RPM.
Details
Sunday

Steady Endurance Ride

Bike02:00:0087 TSSStructured Workout
A steady endurance ride focusing on maintaining a moderate pace throughout. Keep your intensity below the lactate threshold for most of the ride. The heart rate and power ranges are broad to accommodate varying conditions, such as descents and headwinds. It's okay for your power to dip on descents or increase on small climbs. Avoid staying at the high end of your endurance range to ensure you have the power for high-quality intervals later. Aim to keep your power and heart rate in the middle of your endurance range, allowing for natural fluctuations with terrain and wind. Use your gearing to stay seated while climbing, maintaining a cadence of 85-95 RPM.
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:41:00 05:33:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:41:00 05:33:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Charles Kyle, USAC Level 1

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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