BIKE - 16 WEEKS to 100 Miles
BIKE - 16 WEEKS to 100 Miles
Length
16 Weeks
Plan Description
This 16 week training plan is geared towards the beginner/intermediate cyclist who will be starting a 100 mile event 16 weeks from now. It is ok to start with less than 16 weeks as there is a base period built in. The plan has a balance between quality training and active recovery to get you to the event prepared and healthy. The athlete should be able to bike 10 miles prior to starting this plan.
EQUIPMENT RECOMMENDED:
*Bike
*Bike Computer
*Bike Pump - with proper valve stem adapter
*Flat Kit - to include - spare tube, CO2, CO2 adapter, tire lever, universal tool
*Road ID - www.RoadID.com
*Helmet
*Sunglasses (lenses)
*Clothing (Kit)
*Rain/Warm Gear/Coat/Vest
(arm/leg warmers, cap, gator)
*Watch
*Heart Rate Monitor
*Gloves
*Socks
*Cycling Shoes
*Sunscreen
*Nutrition - bottles, electrolytes, food
*Change of clothes
PLAN AUTHOR:
The plan was developed by Kim Welk, Endurance Coach, USAT Level 1 Certified Triathlon Coach, USA Cycling Level 3 Certified Coach, Training Peaks Level 2 Accredited Coach, Certified Personal Trainer and Endurance Athlete. Please contact me if you have any questions about executing this plan: teamwcoaching@gmail.com
NOTES:
*Times are approximate and will vary based on average pace. All ride distances are calculated based on a 15mph average. This should provide a starting point for time allocation etc.
*This schedule is periodized to include a 4 week base, 3 - 3 week builds, 2 weeks peak/transition and 1 week race.
Apply using event date.
This plan works well preparing for century events (Denver Century Ride)
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
05:17:00 | 06:00:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:26:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:17:00 | 06:00:00 | |
|
|
—— | —— | |
|
|
00:26:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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