100 mile Plan 12 Week - Zwift/Trainer Road compatible

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:53

CertsOverview: Congratulations on your decision to go for the big 100 mile ride. This is a huge step in your health and fitness! This training plan runs for a total of 12 weeks and will bring you from basic fitness to completing your first century ride. This plan will get you ready so you can enjoy every minute of the event! This plan will gradually increase your weekly volume from 4.25 hours in week 1 until it tops out at 8.33 hours in 9 weeks. The longest distance prior to the big century ride will be an 80 miler in week 9. The goals of this plan are outlined below: Aerobic Efficiency, Skill Development, and Muscular Strength.

See Full Plan Overview Here:

https://www.thetrainingplansource.com/completing-your-first-century


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:35:00
23.3TSS
35 Minute Easy Ride

Goal: get on the bike and start to build or grow the habit of regular exercise.

This should be RPE 3 or less

Sample Day 2
0:45:00
30TSS
Cadence Ride

Today we are working a little bit on cadence and smoothing out your pedal stroke. If you have something to measure cadence then keep it above 95 RPM. If you don't have one you can watch our Cadence ladder video to see what 95 RPM and above looks like.

https://youtu.be/a0xamtW38s4


RPE 3

Sample Day 5
1:30:00
60TSS
Long Ride

Today's ride will be the first of 7 long rides. The volume will gradually increase over the duration of the plan.

At times, it will be tough. Always keep in mind that the ride will end and the feeling on the other end will last many times longer than the pain you experience during.

Sample Day 6
0:45:00
30TSS
Sunday Spin!

Get out and have some fun! Find a group to ride with or just enjoy the workout!

This should be RPE 3 or less

Sample Day 10
1:00:00
43.3TSS
60 Minute Ride w/ Intro to Tempo

Goal: get on the bike and start to build or grow the habit of regular exercise.

Sample Day 12
2:00:00
80TSS
2 hr Long Ride

A slight increase in time from last week. Focus is on building volume and confidence that the distance is conquerable.

At times, it will be tough. Always keep in mind that the ride will end and the feeling on the other end will last many times longer than the pain you experience during.

Sample Day 83
0:10:00
Congratulations! You have finished this block, What Next?

Once you feel you can move on I would suggest previewing our other cycling and triathlon plans.

If you feel great I would Recommend Utilizing our wide variety of strength programs to incorporate an effective and specific program.

You can find all plans @ www.thetrainingplansource.com

We would like to thank you again for purchasing this plan. We look forward to working with you in the future.

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.