14-Week Beginner 100km Cycle Training Plan

This 14-week training plan is designed for beginner cyclists preparing to complete their first 100km ride. With a steady progression in distance and structured workouts, the plan will help you build stamina, increase strength, and boost your overall fitness to comfortably finish your 100km goal.

Key Features of the Plan

Structured Training Sessions

• 3 rides per week, starting with the longest ride in week 1 being an hour.


• Gradual progression, with the longest ride being 75km in the final weeks.


• Averages 4 hours of riding per week, balancing intensity and recovery.


• Designed to develop endurance without overloading the body too soon.

Distance and Interval Rides

• Long-distance rides to build stamina and confidence.


• Interval sessions to develop strength endurance and add variety.


• Mix of rides ensures fitness gains and faster performance.

Endurance and Strength Development

• Combination of endurance-focused and strength-building rides.


• Build aerobic capacity and cycling power through structured workouts.


• Prepare both physically and mentally for your 100km ride.

Power and Perceived Effort-Based Sessions

All sessions are planned around power zones and perceived exertion levels (RPE) out of 10, so no special equipment is needed if you don’t have a power meter. This allows you to train effectively using just how you feel on the bike, making it accessible for everyone. Whether you ride with advanced gear or not, you can follow the plan and make meaningful progress.

Integration & Support

The plan integrates with cycling apps and devices for live tracking, so you can easily monitor your progress. You’ll also have access to a full training calendar to ensure you’re on track to reach your goal. If you need assistance with specific workouts, setting goals, or staying motivated, feel free to leave your email when purchasing, and I’ll personally provide support throughout the plan.

About Me

I’m Chris, head coach at Efficient Endurance, with extensive experience helping athletes of all levels achieve their goals. I’m committed to helping you prepare effectively and enjoy your cycling journey.

Ready to Complete Your First 100km Ride?

This plan is designed for beginners looking to achieve their first 100km cycling goal. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s start building your endurance and strength for your 100km ride!

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