Getting Ready To Ride A Century? Way to go!

Here is a 14 week training plan to let you achieve your goal.

Week #1

• Monday = 30 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min strength training
• Wednesday = 60 min bike ride at an easy to moderate pace (65-75% of max heart rate on the bike)
• Thursday = 30 min Lemond g-force ut Pump the Power program + 30 min strength train
• Friday = Off day Saturday = 60 min bike ride at moderate pace (75-80% of max heart rate on the bike) Sunday = 60 min bike ride at easy pace (60-75% of max heart rate on the bike)

Week #2

• Monday = 45 min Lemond g-force ut Hill program
• Tuesday = 30 min of cardiovascular cross-training + 30 min strength training
• Wednesday = 60 min bike ride at a moderate pace (75-80% of max heart rate on the bike)
• Thursday = 30 min Lemond g-force ut Bust Your Gut program + 30 min strength training
• Friday = Off day Saturday = 75 min bike ride at a moderate pace Sunday = 90 min bike ride at an easy pace

Week #3

• Monday = 60 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 75 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
• Friday = Off day Saturday = 2 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #4

• Monday = 60 min Lemond g-force ut Hill program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Pump the Power program (high intensity) + 30 min strength training
• Friday = Off day Saturday = 3 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #5

• Monday = 60 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 75 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Bust Your Gut program (high intensity) + 30 min strength training
• Friday = Off day Saturday = 3 hour 30 min bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

 Week #6

• Monday = 60 min Lemond g-force ut Hill program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = Off Day
• Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
• Friday = Off day Saturday = 3 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

 Week #7

• Monday = 90 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Pump the Power program (high intensity) + 30 min strength training
• Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #8

• Monday = 75 min Lemond g-force ut Hill program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Bust Your Gut program (high intensity) + 30 min strength training
• Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

 Week #9

• Monday = 90 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
• Friday = Off day Saturday = 4 hour 30 min bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

 Week # 10

• Monday = 60 min Lemond g-force ut Hill program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = Off Day
• Thursday = 30 min Lemond g-force ut Rev It Up program + 30 min strength training
• Friday = Off day Saturday = 3 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week # 11

• Monday = 90 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
• Friday = Off day Saturday = 5 bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week # 12

• Monday = 90 min Lemond g-force ut Hill program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Bust Your Gut program (high intensity) + 30 min strength training
• Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week # 13

• Monday = 60 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = 90 min bike ride at moderate pace
• Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
• Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 1 hour bike ride at an easy pace

Week # 14

• Monday = 90 min Lemond g-force ut Manual program
• Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
• Wednesday = Off day
• Thursday = 30 min Lemond g-force ut Rev It Up program 
• Friday = Off day Saturday = Century ride Sunday = 1 hour recovery bike ride at an easy pace