Century Planning

• We're talking about 100 miles on a bike

• This requires a train up and a bit of a gut check

Time to Complete Century

• Flat and in Good Shape

  • 5-7 hours

  • 15-20 miles per hour

• Headwind and/or a bit of Ups and Downs

  • 8-10 hours+

• Less Experienced Rider

  • 10-12 hours

12 Week Training Plan for Century

Training for a century is a big deal.  If this plan seems like it is a bit too much, try doing a century without trying it.   This plan was designed for those serious about completing a century in a reasonable amount of time.  

We don't expect Scouts to follow this plan and expect them to be quite challenged on the day of their century.

For adults, we need you to keep up with the faster Scouts and to complete a century with enough reserve and mental faculties to continue to keep everyone safe.  This plan is for you. 

This plan was based off of Drew Hincapie's 12-Week Plan

Week 1-4: Base Building

• Week 1

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 45min Intervals 

    • Warm-up

    • 4x4min High Intensity Intervals Training (HIIT)

    • 3min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 20mile moderate-paced ride

  • Sunday: 25mile steady-paced ride

• Week 2

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 60min Intervals 

    • Warm-up

    • 8x1min HIIT

    • 2min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 30mile moderate-paced ride with some hills

  • Sunday: 35mile steady-paced ride

• Week 3

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 90min Intervals 

    • Warm-up

    • 5x3min HIIT

    • 3min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 40mile steady-paced ride

  • Sunday: 20mile recovery ride

• Week 4

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 90min Intervals  

    • Warm-up

    • 10x1min HIIT

    • 1min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 50mile steady-paced ride

  • Sunday: 20mile recovery ride

Week 5-8: Build phase

• Week 5

  • Monday: Rest

  • Tuesday: 1hr easy ride

  • Wednesday: 120min Intervals 

    • Warm-up

    • 6x4min HIIT

    • 3min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 55mile steady-paced ride

  • Sunday: 20mile recovery ride

• Week 6

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 120min Intervals 

    • Warm-up

    • 8x2min HIIT

    • 2min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 60mile steady-paced ride

  • Sunday: 20mile recovery ride

• Week 7

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 150min Intervals 

    • Warm-up

    • 5x5min HIIT

    • 3min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 65mile steady-paced ride

  • Sunday: 20mile recovery ride

• Week 8

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 150min-hour Intervals 

    • Warm-up

    • 12x1min HIIT

    • 1min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 75mile steady-paced ride

  • Sunday: 20mile recovery ride

Week 9-12: Peak and taper phase

• Week 9

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 120min Intervals 

    • Warm-up

    • 16x4min HIIT

    • 3min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 80mile steady-paced ride

  • Sunday: 20mile recovery ride

• Week 10

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 120min Intervals 

    • Warm-up

    • 8x2min HIIT

    • 2min recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 10mile easy ride

  • Saturday: 55mile steady-paced ride

  • Sunday: 10mile recovery ride

• Week 11

  • Monday: Rest

  • Tuesday: 10mile easy ride

  • Wednesday: 60min Intervals 

    • Warm-up

    • 15x51min HIIT

    • 3-minute recovery between intervals

    • Cool down

  • Thursday: Rest or cross-training

  • Friday: 7mile easy ride

  • Saturday: Rest or easy cross-training

  • Sunday: Practice century ride

    • Hydrate and carb load prior

• Week 12

  • Monday: Rest

  • Tuesday: 5mile easy ride

  • Wednesday: Rest or light cross-training

  • Thursday: 4mile easy spin

  • Friday: Rest

  • Saturday: Rest

  • Sunday: Rest or very light activity