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Ride London 100 Cycling Plan | 12 weeks | Int/Adv | Power | Cross Training | Email access to Coach

Browse More Plans

Ride London 100 Cycling Plan | 12 weeks | Int/Adv | Power | Cross Training | Email access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Your Ride London 100 12-week training plan from a Level 3 British Triathlon Coach

Welcome to your training plan!


If you’ve secured your spot in the RideLondon-Essex 100, congratulations! You’ll be joining thousands of others on an epic journey that takes in both the buzz of central London and the beauty of rural Essex – and we can’t wait to cheer you along.

But if you’re new to cycling and wondering how to tackle training for the 100-mile challenge, fear not – we’ve put together a handy 12-week training plan to gear you up for the ride and make those miles manageable.
It’s the ultimate guide to help you feel your best as you cross the Finish Line at Tower Bridge!

Your plan inculdes:
- Structured Power (FTP) Cycling sessions for indoors and outdoors
- Zwift, TrainingPeaks Virtual, Garmin Coros etc sessions with Power
- Cross Training Session with Heart Rate targets e.g. swimming and running
- Strength and Mobility Sessions to help avoid injuries
- Email access to your coach
- Training and Race Tips

I completed the Ride London 100 event in 2018 so know what it takes to complete the ride strong and enjoy every minute. I added this to the London Marathon and Serpentine 2 mile swim to earn the Classic medal - will you take on this challenge?

My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). So if you would like face to face coaching please get in touch. Karen is an IRONMAN® Certified Coach, British Triathlon Federation Level 3 Coach & Tutor. She is also a qualified Personal Trainer so all of the S&C sessions are tried and tested.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and Ride London event!

Read what other Athletes a saying about my plans


My Website Link


How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest & Recovery Day

This is your weekly rest day. Enjoy!
It's important to let your body rest a recover.
This day should include special emphasis on recovery activities such as: Rolling, stretching, massage, contrast baths. Use any tools that you find help with recovery.

May be try some meditation? There's guided meditation in the videos below:

https://www.youtube.com/watch?v=Z2dK_m2LfrY&t=10s
Details

Stretch: 17 mins Full Body

00:17:00
This full body recovery stretch focuses on lengthening the muscles in the entire body whilst also improving joint flexibility. You'll recover more quickly and achieve greater results with this recovery sequence.

EQUIPMENT NEEDED: None, optional exercise mat.

This takes 17 minutes and great to do when you feel a bit tight or add it to your daily post session routine.

Follow along stretch video:

https://www.youtube.com/watch?v=ksidJQama6A&t=1s
Details
Tuesday

Cadence/Pedalling Drills (1hr 4min) Power & RPE

01:04:0068 TSSStructured Workout
Cadence/Pedalling Drills (1hr 4min)

Warm up well off the bike (see video)

These cadence drills will get you used to pedalling at RPMs that are above and beyond what you’d usually undertake on the bike and increase your pedalling efficiency in the process.
Warm up
20min Z1-2 (RPE1-3)

Main Session
12min alternating between pedalling at 90RPM and 120PM every minute Z3 (RPE4-6)

10min Z2 Recovery (RPE2-3)

12min alternating between pedalling at
100RPM and 120RPM every minute Z3 (RPE4-6)

Warm Down
10min Z2-1 (RPE3-1)

Stretch and foam roller after (see videos)
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Core Workout for Cyclists

00:30:00
You can have huge leg strength, but without a stable core you won’t be able to ride efficiently. Improve your core strength and you’ll ultimately improve your riding.

Equipment: swiss ball and exercise mat

Here's a workout that will hit all of the muscles in your core:

Exercise videos and workout details attached and below.
Details
Friday

Long-Climb Strength Session (1 hour)

01:00:0052 TSSStructured Workout
Long-Climb Strength Session (1hr)

This is a hard session working on your level of effort on a sustained climb.

Warm up off the bike (see video) then 10min on the bike Z1-2

Main Session
10min Z3 at 60RPM
5min Z2 at 90-100RPM
10min Z3 at 55RPM
5min Z2 at 90-100RPM
10min Z3 at 50RPM

Warm Down
10min to Z1
Stretch off the bike (see video)
Details
Saturday

Cyclist Mobility 21 min Follow Along

00:21:00
Cyclist Mobility 21 min Follow Along

Follow along with the video below and I'm sure you will feel more mobile and generally more relaxed.

Kit: Exercise mat and optional yoga blocks.
Details
Sunday

BIKE 3 hours 30 mins Aerobic Outside Z2-3

03:30:00191 TSSStructured Workout
BIKE Outside
Aerobic 3hrs 30 mins
RPE: 5-7
Include some climbing without making this the
main focus of the ride. Aim for approx 750m of
elevation.

Warm up
10 mins RPE 1-3 (Z1-2)

Main Session
3:10 mins RPE 2-6 (Z2-3)

Warm Down
10 min RPE 1-2 (Z1)
Stretch after (see video)

Warm up off the bike:
https://www.youtube.com/watch?v=XtwAu6XFiDc
Stretch after bike:
https://www.youtube.com/watch?v=V6hc-NAsYeo&t=74s
Foam roller:
https://www.youtube.com/watch?v=tL_xIitcc4E
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:55:00 05:30:00
Strength x2
01:02:00 00:55:00
Other x1
00:21:00 00:17:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:55:00 05:30:00
Strength
01:02:00 00:55:00
Other
00:21:00 00:17:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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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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