HP3 100km ride [8 week / Power]
HP3 100km ride [8 week / Power]
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan Summary
This 8 week training programme for those aiming to complete a 100km ride.
You might be just starting out on your cycling journey or looking to get back into it after a break and looking for a structured plan to build your fitness & endurance.
Your Coach
Written by HP3 Coach Ed Milbourn. Ed has been involved in coaching for over 10years and has qualifications that reflect his diverse interests (Triathlon England Level 2, England Athletics running coach & run leader, British Cycling ride leader).
He is an ultra endurance athlete of even more years experience from ultra running to double long course triathlon through to multi-day bike packing and most things in-between.
He loves to work with people starting out on a new journey or push themselves on further and faster adventures combining structured physical training with the mental, organisation, self management & problem solving skills needed for success at ultra distances.
Plan Structure
Starting from a basic level of fitness and happy riding for a couple of hours your plan consists of a week and a half baselining your aerobic fitness and riding to feel. After setting an FTP we start working to power targets with a 4 week build targeting base endurance and power building including working up to a long ride duration of 5hours.
The remaining weeks consist of a gentler recovery/maintenance week before final preparation for the main event.
Your plan includes basic core workouts and pilates sessions to compliment your time in the saddle and progressive tips & reminders in the build up to the big day.
Sessions are defined in terms of "cycling" for road riding but the progression is equally valid for off road or gravel riding, many shorter interval sessions are well suited to a smart turbo trainer. If swapping / moving sessions listen to your body & ensure you have enough recovery between sessions.
Each week you are encouraged to spend time reflecting on your weeks training, what went well and what needs improving? This helps you stay focussed on the process of improving yourself rather than simply the end goal. Along the way there are other mental training exercises to help you prepare your mind as well as body.
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
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
06:40:00 | 05:00:00 |
|
Strength
x3
|
01:00:00 | 00:30:00 |
|
Other
x2
|
00:06:00 | 00:15:00 |
|
Custom
x1
|
00:05:00 | 00:05:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:40:00 | 05:00:00 | |
|
|
01:00:00 | 00:30:00 | |
|
|
00:06:00 | 00:15:00 | |
|
|
00:05:00 | 00:05:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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