8-week Century Training for Women

Why for women? There are many articles on how to train for a century. But when I started bike racing in my 20’s something I found helpful was training according to my menstrual cycle.  Unlike a man, our hormones fluctuate throughout the month. By working with our fluctuations we can experience better results and a more enjoyable experience than training with programs built for men. If you are a man you can absolutely train with this program. It just will not matter what day you will start. This training schedule is based on a 28-day menstrual cycle. If your cycle is shorter or longer you may need to make an adjustment. So let’s jump in! The program will start a day or two after your menstruation.

phases-of-menstrual-cycle

To learn more about the science behind ow not only our hormones are affected but our core body temperature and even insulin check out the article below:

https://coconutsandkettlebells.com/training-with-your-menstrual-cycle/

Heart Rate Zone: If you are going to be training with a heart rate monitor I will also give the suggested zones to be in for each phase.

https://www.cyclingweekly.com/fitness/training/training-zones-what-are-they-and-why-do-they-matter-180110

CW-training-zones

Phases

Follicular phase: This is the time to concentrate on strength. So this will include sprint drills and hills. Also picking a more challenging yoga class such as Hatha or Hot Yoga. This is also a great time to add weights or a core strengthening and stabilization into your workout. (This is the time to do intervals where you are in zones 4 & 5, then back into zones 2)

Sprint Training

Ovulation: This is when your energy will be at its peak. Go hard and enjoy all the extra endurance and energy you have. Or do your personal best!  It’s a great time to combine the strength of the Follicular phase and the endurance rides of the Luteal week. So go heard or go home! 😉 (You’ll be in zone 3 with some bursts  into 4 or 5) 

Luteal: This is the time for longer rides concentrating on technique and form. I really like doing the Spinervals Recovery and technique video for one-legged drills. Or try to concentrate on increasing your cadence. I also pick easier yoga classes to attend such as yin. (Never need to leave zone 2)

Menstruation: This is your recovery week. You still want to get out and ride but just concentrate on enjoying the ride. Go to restorative or yin yoga classes. (Stay in zone 1)

I’ve created these training charts: The first one is just while you build up strength and miles int the spring. The 2nd is so you can maintain your miles while getting fit! The 3rd is if you want to add on being able to ride 100 miles. It is designed to be done after the first Training schedule. 

Bi-Cycle Training 1: getting started on the bike

Bi-cycle training 2: Maintenance 

Bi-Cycle Training 3: Training for a century

8 week Plan

Week One ~ The follicular phase

Day 1: 1-hour Warm-up ride

Day 2: Yoga or weight training

Day 3: One-hour hill ride: look for some hills in your area. Google has a topography and bike setting so you can look for those hills. I used to do a half mile circle of this one hill. Now I found a 5-mile route that included 4 hills.

Day 4: Yoga or weight training

Day 5: One-hour sprint ride: look for places you want to try out sprints. A nice flat area that is not crowded and you don’t have to worry about cars. I like to pick cemeteries for these rides. No need to do sprints today, just look for places for next week.

Day 6: Yoga or Weight Training

Day 7: 20 or 25-mile ride in zones 1 & 2

Week Two ~ Ovulation 

Day 8: One-hour recovery

Day 9: Yoga & weight training

Day 10: One-hour hill ride

Day 11: Yoga & weight training

Day 12: 1 Hour sprint Ride

Day 13: Yoga & Weight Training

Day 14: 30-mile ride in zones 1 & 2

Week Three ~ Luteal Phase

Day 15: One-hour recovery

Day 16: Yoga

Day 17: One-hour ride with occasional alternate leg drills

Day 18: Yoga

Day 19: One-hour high Cadence ride

Day 20: Yoga

Day 21: 40-mile ride in zones 1 & 2

Week Four ~ Menstruation 

Day 22: One-hour recovery

Day 23: Restorative Yoga

Day 24: One-hour recovery ride

Day 25: Restorative Yoga

Day 26: 1 Hour recovery Ride

Day 27: Restorative Yoga

Day 28: 50-mile ride in zones 1

Week Five ~ The follicular phase

Day 1: One-hour recovery ride

Day 2: Yoga or weight training

Day 3: One-hour hill ride

Day 4: Yoga or weight training

Day 5: 1 Hour sprint Ride

Day 6: Yoga or Weight Training

Day 7: 60-mile ride in zones 1 & 2

Week Six ~ Ovulation 

Day 8: Two-hour recovery ride

Day 9: Yoga & weight training

Day 10: Two-hour hill ride

Day 11: Yoga & weight training

Day 12: Two Hour sprint Ride

Day 13: Yoga & Weight Training

Day 14: 70-mile ride in zones 1 & 2

Week Seven ~ Luteal Phase

Day 15: Two-hour high Cadence ride

Day 16: Yoga

Day 17: Two-hour ride with occasional alternate leg drills

Day 18: Yoga

Day 19: Two Hour recovery Ride

Day 20: Yoga

Day 21: 80-mile ride in zones 1 & 2

Week Eight ~ Menstruation 

Day 22: One-hour fun ride

Day 23: Restorative Yoga

Day 24: One-hour fun ride

Day 25: Restorative Yoga

Day 26: 1 Hour recovery Ride

Day 27: Restorative Yoga

Day 28: 60-mile ride in zones 1

Week 9 or 10 ~ Century! 

( I do not suggest doing a century while menstruating.) 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s