16 Week Face of America Training Plan & Guide | Page 2

Get Ready to Ride

N

ow you’re in, committed by
registering, for your first
Century+ 110-miler, so let’s get
started on a 16-week training plan to
successfully complete the ride as strong
and comfortably as possible.
Before we start however, you must be
realistic and honest with the amount (or
volume) of training
time you’ll be able
to devote to this
new challenge.
Furthermore,
understand that this
training plan will be
“general in nature”
so that you have the
flexibility and
options to adjust
training according
to your specific lifestyle and weekly
training time available. Lastly, if injured or
suddenly ill, immediately cease training and
consult a professional degreed
coach/exercise physiologist who you’re
familiar or working with. If necessary,
consult your physician, sports medicine
doctor, or orthopedic specialist… prior to
resuming training. Keep in mind that if
you just recently developed a virus, some
light training (backing off the volume
and/or intensity) can help “tap” the
immune system and facilitate a more rapid
recovery.

Conversely, if you continue with high
intensity/high volume training, you’re
“kicking the immune system while it’s
down”, which often causes viruses to
develop into upper respiratory infections
(e.g. bronchitis). Bottom line, train smart
by truly listening to your body, heed any
warning signs, and always err on the side
of recovery and safety.
- Todd Parker
M.A., M.S., CPT, CSCS, EST, USACC

Remember this Mantra
“Recovery is just as important as training itself!”
Therefore, if you err on one side or the other, err
on rest and recovery & not training – you’ll get
stronger while your body “repairs itself” and
adapts from the “stressors and muscle fiber
‘damage’” of training. If you have questions about
this, go to my website blog, or send me a note.
Now that you’ve committed, set challenging but
realistic goals to focus your training! Regardless if
it’s even inactive or active recovery, every training
session should have at least one goal!
TP2 – Todd parker Training programs, LLC - is
“Internationally renowned for Coaching & Training Services”
See Testimonials at toddparkertrainingprograms.com/