100 mile Cycle Sportive Plan
Author
Dr Howard Hurst
All plans by this CoachLength
12 Weeks
Typical Week
4 Bike, 3 Day Off
Longest Workout
5:00 hrs
Plan Specs
cycling gran fondo/century beginner intermediate
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Summary
The training plan is aimed at beginners wanting to complete their first 100 mile sportive event. The programme builds mileage each week with an easier recovery week every fourth week. Each week will be made up of several key sessions including threshold work to improve lactate tolerance, hill sessions and endurance sessions.
Stats
Sample Day 1
Warm up - 10 min gradually increasing intensity.
Then straight into a 20 min maximal effort. Aim for a constant pace throughout.
Cool down - 10 min easy.
Sample Day 2
30 minutes with 3 x 5 min efforts at 91-105% of FTHR or FTP if using a power meter, with 3 min easy pedaling between efforts.
Sample Day 3
Rest day - Aim to do approx 30 min stretching and core strength work. Focus on legs, glutes and lower back primarily when stretching.
Sample Day 4
45 min easy ride at 55-75% FTHR or FTP if using a power meter.
Sample Day 5
Rest day - Aim to do approx 30 min stretching and core strength work. Focus on legs, glutes and lower back primarily when stretching.
Sample Day 6
30 min riding at 85-90% FTHR or FTP if using a power meter. Aim for a cadence of 80-90 RPM.
Sample Day 7
1:45 hrs easy ride at 55-75% FTHR or FTP.