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Century Ride Training Plan

Whether you’re a beginner aiming for your first 100-mile ride, or an experienced cyclist looking to build back up to it. This century ride training plan will progressively enhance your fitness to take on the challenge.

Plans starting from $2.50 /week

Choose your Century Ride Training Plan Level

This training plan is perfect for any cyclist looking to ride their first century or build back up to the distance.

Beginner

Starting from

$15

  • 6 – 12-week plan options
  • 4 – 5 Sessions per week
  • Build up to a 8 hr weekly training load
  • Longest workout – Build to 4hr

From just $2.50 per week!

Choose Plan

Intermediate

Starting from

$18

  • 6 – 12-week plan options
  • 5 – 6 Sessions per week
  • Build up to a 10 hr weekly training load
  • Longest workout – 5hr

From just $3.00 per week!

Choose Plan

What’s in the plan?

Training Fundamentals
Like all of our programs, this science-based training plan incorporates weekly progressive overload.

Inclusive of an Introduction Week
The plans are inclusive of an introduction week before the training plan starts. The build is for a Century ride in the last training week (8 or 12).

Tests
Testing protocols include a Ramp test.

The benefits

Increase Endurance
Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.

Increase FTP
Improve your maximum 1-hr power output + Watts per kg (W/kg) through sub-threshold training sessions.

Increase Lactate Threshold (LT1)
Ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.

Steps to start your training plan

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CLICK the LINK of your chosen plan and purchase

1

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Activate your free TrainingPeaks™️ account

2

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Load your plan in the TrainingPeaks™️ app

3

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workout, analyze and track your progress

4

Some questions we’re asked about the Century Ride Training Plan

Yes. We appreciate that the days each session is set on won’t necessarily suit your schedule. Our training plans build in enough recovery so you can easily swap the sessions/days around each week to suit your availability. We’d recommend you try and avoid back-to-back days of intense or high TSS sessions.

If you opt for a TrainingPeaks Premium account, you can even drag & drop your workouts onto different days as well.

Pssst… If you want a 20% off a premium TrainingPeaks account for 1 year, you can find one pretty easily with a quick Google.

Each plan includes the same key sessions and training methodology. Simply pick the plan that best suits your schedule and available training hours. No matter the amount of hours you can do, each plan will increase your strength in your target area or event.

If the training plan you purchase isn’t what you expected – you’re protected by TrainingPeaks’ refund policy. This allows you to switch to another that we offer for the same value, within 14 days.

Several of our training plans include testing weeks or similar and these appear in the plan length on TrainingPeaks (e.g. 8-week for a 6-week plan). The plan length stated here is the number of training weeks! The testing weeks are in place so you can measure your improvement from the training.

Yes. But, you can get an account for FREE and access all Caboose Cycle Coaching plans through it. Sign up for a free account here.

There are a few reasons the plans are purchased through TrainingPeaks:

  1. The plan is simply uploaded to your account and training calendar – making it super easy to get started.
  2. You can connect your devices (Garmin, Wahoo, Zwift etc) and send all your sessions to it.
  3. You are protected by their already established payment processing and security – we don’t hold or store any of your payment details.
  4. You are protected by the TrainingPeaks refund policy – if you don’t like the training plan, you can switch to another that we offer.

We generally recommend you have a power meter and heart rate monitor. This is so you can get the most out of your chosen training plan. These devices provide an accurate measure of performance in real time and help track performance and fitness over the training period.

How to train for a Century ride tips

All of the training tips you’re about to read are incorporated into the Century Ride Training Plans we offer.

1. Build Your Aerobic Base

The foundation of century ride training is endurance. Cycling 100 miles requires sustained effort, so the first step is to build your aerobic capacity. Begin with long, steady rides at a comfortable pace, gradually increasing your mileage each week.

  • Weekly Long Rides: Aim for a long ride each weekend, starting with distances you’re comfortable with (e.g., 30–40 miles). Increase this by 10-15% each week until you can roughly ride 75–80 miles.
  • Zone 2 Training: Spend the bulk of your training in Zone 2, where you can hold a conversation but still feel like you’re working. This helps improve your endurance without overloading your body.

2. Incorporate Structured Workouts

While endurance is key, don’t neglect structured interval training. Add in sub-threshold and threshold workouts to improve your power output and to help you manage climbs and faster sections during the century ride.

  • Tempo workouts: Tempo sessions are great for building endurance and aerobic capacity, especially when you don’t have the time for longer rides. Depending on the time available, aim to ride at 80% of your threshold/FTP power for intervals such as 3 x 15-minute, 2 x 20-minute or longer.
  • Sweetspot sessions: A classic workout for building your aerobic capacity and threshold power. Aim to ride at around 90% of your threshold/FTP power for 3 x 15 minutes or 2 x 20 minutes.
  • Threshold Intervals: Aim for high-intensity sessions, such as 2 or 3 x 15-minute intervals at threshold power, with 5-10 minutes of recovery between sets.

All of these intervals will boost your overall fitness, but more importantly, they will enhance your power efficiency, crucial for sustaining the prolonged effort required during century rides.

3. Nutrition for Century Ride Success

Proper fueling and hydration are essential for both training and on the day of your century ride.

  • Training Nutrition: Practice eating on the bike. You’ll want to consume 30-90 grams of carbohydrates per hour during long rides. This can include energy bars, carb drinks, gels, or real food like bananas and sandwiches.
  • Hydration: Drink consistently throughout your training rides, aiming for about 500-750ml of fluids per hour, adjusting for heat and intensity. Include electrolytes to prevent cramping.

We’ve written a blog on how to make a DIY carb drink that is a great cost-effective way to help fuel your rides.

4. Progressive Overload and Recovery

An effective training plan follows the principle of progressive overload. This means gradually increasing your training volume and intensity to improve fitness. However, recovery is equally important for adaptation and performance gains.

  • Rest Days: Plan at least one full rest day per week. This gives your body time to recover and rebuild stronger.
  • Recovery Rides: Incorporate easy rides into your schedule, especially after intense sessions. Keep your heart rate low and focus on flushing out soreness.

5. Training Consistency is Key

Consistency over weeks and months will lead to significant improvements. Commit to a regular training schedule, balancing long rides, intervals, and recovery.

  • Plan Your Weeks: A typical week may include 2-3 shorter rides (with intervals) and a long ride on the weekend. Follow this routine for at least 8-12 weeks leading up to your century ride.

6. Test Your kit

Ensure your bike is in top condition well before your century. Practice riding with the gear you’ll use on the big day, including cycling shoes, clothing, and your nutrition strategy.

  • Bike Fit: A professional bike fit is worth considering to avoid discomfort or injury during long rides.
  • Pacing Strategy: Practice pacing yourself during training, aiming to keep a steady effort throughout. Use a power meter or heart rate monitor to manage your output.

7. Taper Before the Ride

In the final week before your century ride, taper your training. Reduce your volume by 40-50% while keeping some intensity in your rides. This allows your body to recover fully, so you’re fresh and ready for the challenge.

  • Light Rides: Short, easy spins help maintain your fitness without adding fatigue in the days leading up to the event.

Century Ride Summary

So, how to train for a century ride? Training is about endurance, consistency, and smart pacing. By building a solid aerobic base, incorporating structured workouts, focusing on nutrition, and allowing for recovery, you’ll set yourself up for success. Remember, a well-prepared cyclist not only completes 100 miles but enjoys the ride. Follow this guide, stay disciplined, and you’ll cross the finish line of your century ride feeling accomplished!

Whether you’re a beginner or more advanced in need of some structure to work towards your century ride goal, we’ve built a simple and affordable training plan that will help you.

Century Ride Plans

Frequently Asked Questions about the Century Ride Training Plan

Yes. We appreciate that the days each session is set on won’t necessarily suit your schedule. Our training plans build in enough recovery so you can easily swap the sessions/days around each week to suit your availability. We’d recommend you try and avoid back-to-back days of intense or high TSS sessions.

If you opt for a TrainingPeaks Premium account, you can even drag & drop your workouts onto different days as well.

Pssst… If you want a 20% off a premium TrainingPeaks account for 1 year, you can find one pretty easily with a quick Google.

Each plan includes the same key sessions and training methodology. Simply pick the plan that best suits your schedule and available training hours. No matter the amount of hours you can do, each plan will increase your strength in your target area or event.

If the training plan you purchase isn’t what you expected – you’re protected by TrainingPeaks’ refund policy. This allows you to switch to another that we offer for the same value, within 14 days.

Several of our training plans include testing weeks or similar and these appear in the plan length on TrainingPeaks (e.g. 8-week for a 6-week plan). The plan length stated here is the number of training weeks! The testing weeks are in place so you can measure your improvement from the training.

Yes. But, you can get an account for FREE and access all Caboose Cycle Coaching plans through it. Sign up for a free account here.

There are a few reasons the plans are purchased through TrainingPeaks:

  1. The plan is simply uploaded to your account and training calendar – making it super easy to get started.
  2. You can connect your devices (Garmin, Wahoo, Zwift etc) and send all your sessions to it.
  3. You are protected by their already established payment processing and security – we don’t hold or store any of your payment details.
  4. You are protected by the TrainingPeaks refund policy – if you don’t like the training plan, you can switch to another that we offer.

We generally recommend you have a power meter and heart rate monitor. This is so you can get the most out of your chosen training plan. These devices provide an accurate measure of performance in real time and help track performance and fitness over the training period.

Have a question about training plans?

Whether you’re curious about what training programs include, want to know more about me or anything else, I’m here to answer any questions.

Contact us
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