The author Joe Friel presents a progression of training to prep for a century. E.g., 13 weeks before the century, do:
- Monday - 60-90 minute maintenance ride (heart zones 2 & 3) on hilly course staying in saddle
- Tuesday - 4 x 6 minute Cruise Intervals (heart rate zone 4-5a) with 2 minute Recovery - flat
- Wednesday - 45-60 minute recovery ride (heart rate zone 1) on flat course
- Thursday - 60-90 minute ride (all heart zones) on hilly course
- Friday - 45-60 minute recovery ride (heart rate zone 1) on flat course
- Saturday - 2:30 Tempo Ride (heart zone 3)
- Sunday - rest
The training peaks the fourth week before the century:
- Tuesday - 5 x 12 minute Cruise Intervals with 3 minute Recovery - flat
- Saturday - 2:30 Tempo Ride
- The other days presumably stay the same
So, as I understand it, these very hard intervals and the Tempo ride shorten how long I need to ride to become proficient.
Please respond if I've got this wrong!
My heart monitor hasn't arrived yet, so I'm asking questions here without personal experience. There are a couple of things I don't understand. The above seems quite plausible to me, but:
- I have a heard time imagining getting my heart up to zone 4-5a (94-102% of my Lactate Threshold Heart Rate) and then getting it down quickly ("recovery for 2 minutes") - or is it just my legs that are getting 2 minutes to recovery and my heart beat will remain quite high?
- I am quite sure I remember he also says to avoid heart zone 3, that it's a zone to be avoided. But it seems he has a number of rides in zone 3 in the above list.
- I don't think I will have any 45-60 minute rides that are flat - I live in the rolling New England countryside!
Can you offer any clarifications? Thanks.
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Digression: I have been training by building up mileage - 162 miles last week, 57 miles longest ride, 1 rest day when I did gym. This training regimen will certainly be a major change. I have a hard time imagining giving up long rides.