In this training plan for novice cyclists, IRONMAN Certified Coach, IRONMAN finisher and British Triathlon Level 3 coach in training Simon Olney will help take you through the foundations of cycle training to help you complete your first 100 mile event training only three times a week, with .

This plan is designed for athletes taking on a big event such as London Ride 100, a Gran Fondo or Velo Wales for the first time. It assumes you have a road bike you can confidently ride with a power meter and a smart turbo trainer. If you do not own a power meter for your bike, you can substitute the heart rate zones on outdoor rides with heart rate zones which TrainingPeaks should calculate for you automatically. So power zone 2 becomes heart rate zone 2, e.t.c.

Our long rides are based on time, and assume a finishing time around the 6-7 hour mark. The reason we choose time rather than distance is that a 100K ride over the hills of SouthWest England is very different to a 100K ride across the flats of Utah, and it's time in saddle we're ultimately looking to improve. To follow this plan, you will need to be able to ride for two hours nonstop

It's really important you look after your bike during your training, making sure it's securely attached to your turbo trainer, you clean/lubricate your drivetrain regularly, and get any squeaks/rattles seen to by a qualified, reputable bike mechanic. To assist you with this we have included bike maintenance reminders within the plan.

If you have any questions about this plan, before or after purchase, please E-mail Simon@phazontriathlon.com and I'll get back to you as soon as possible.