TREK 100 - 66 Mile Plan

Author

Patrick Brady

All plans by this Coach

Length

8 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

3:30 hrs

Plan Specs

cycling gran fondo/century beginner intermediate weightloss hr based

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:41

Patrick Brady

Patrick Brady Coaching, LLC

Patrick Brady is a Cycling and Triathlon Coach based in Madison, WI who helps professional, elite, and highly motivated athletes reach their goals and racing potential. Using a combination of in-depth data analysis and a high level of communication he creates an ever-evolving training plan to maximize progression and performance. He has worked with Professional triathletes, State Championship cyclists, World Championship qualifying triathletes, and aspiring professionals.

Back to Plan Details

Sample Day 1

1:00:00
3 x 12min @8/10 RPE

Total duration: 1-2hr

Warm up as needed.

Mainset:

3 x 12min @8/10 RPE on 8min 4/10 RPE recovery between sets.

Then finish the ride duration today.

Sample Day 3

1:00:00
Aerobic Ride

60-90min, low HR, high cadence ride. 

This should be a very easy effort, without any spikes in HR or power. Try to keep the route flat.

Cadence target >90

Sample Day 5

2:00:00
Endurance Ride

This can be Saturday or Sunday.
The focus of today's ride is endurance and volume. We will progress both the duration and the intensity of this ride throughout the plan.

Cadence target >85
5/10 RPE
Keep the effort steady on any climbs you may encounter.

Sample Day 8

1:00:00
High Intensity Progression

These rides are short, but hard!

10-20min warm up

4 x 1min max effort on 90sec rest/easy

5min easy riding

3 x 3min best even effort on 2min rest/easy

Cool down as needed

Sample Day 10

1:00:00
Aerobic Ride

60-90min, low HR, high cadence ride. 

This should be a very easy effort, without any spikes in HR or power. Try to keep the route flat.

Cadence target >90

Sample Day 12

2:30:00
Endurance Ride

This can be Saturday or Sunday.
The focus of today's ride is endurance and volume. We will progress both the duration and the intensity of this ride throughout the plan.

Cadence target >85
5/10 RPE
Keep the effort steady on any climbs you may encounter.

Sample Day 13

1:00:00
Tempo Ride

Today would be a great ride to do with a group. You can certainly do it alone as well.

Warm up as needed, 10-20min

Mainset:

Tempo 7/10 RPE. Quick cadence 90+. Try to avoid going too hard on climbs by staying steady and smooth.

Cool down as needed.

TREK 100 - 66 Mile Plan

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