100 mile Cycle Sportive Plan

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
Training Load By Week

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.

Sample Day 1
0:40:00
Functional Threshold Test

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
0:30:00
Threshold Intervals

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
0:30:00
Rest Day

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
0:45:00
Easy Bike

45 min easy ride at 55-75% FTHR or FTP if using a power meter.

Sample Day 5
0:30:00
Rest Day

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
0:30:00
Tempo Bike

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
1:45:00
Endurance Bike

1:45 hrs easy ride at 55-75% FTHR or FTP.

Dr Howard Hurst
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Proform Sport Science

Proform Sport Science is run by Dr Howard Hurst, as multisport coach with a PhD in Sport Science, a registered Sports Nutritionist and ISAK anthropometrist. I offer training plans and 1-2-1 coaching back up by scientific research and have over 15 yrs coaching and research experience.