This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Ready to build from 25 miles to your first 100?
This plan is designed for newer cyclists who already ride consistently and want a clear, progressive route towards completing their first century ride, sportive or Gran Fondo.
Riding 100 miles requires more than simply increasing distance. You need aerobic endurance, sustainable pacing, good fatigue resistance and confidence in your nutrition and hydration as the hours build.
This plan develops those qualities progressively so you can arrive fitter, better prepared and ready for your first big endurance challenge.
Who this plan is for
This Build Your Fitness version is ideal if you're comfortable riding around 25 miles and are ready to take the next step in your training.
Training generally sits around 300–500 TSS per week (typically around 5–8 hours of cycling, depending on intensity and your fitness).
You should ideally have at least a few weeks of consistent riding behind you before starting.
What you'll work on
- Aerobic endurance for longer rides
- Sustainable power and pacing
- Progressive increases in ride duration
- Fatigue resistance as the miles build
- Nutrition and hydration for longer events
- Recovery so you can train consistently
Longer group rides, sportives or endurance events can be useful as your fitness develops. Where appropriate, replace a similar planned session rather than simply adding more training.
You can follow the sessions using power, heart rate or perceived exertion. A power meter can be useful, but it is not essential.
Simple, structured training
Every workout includes clear instructions so you know what to do and what the session is trying to achieve.
The goal is to build your endurance gradually, rather than asking you to make huge jumps in distance from one week to the next.
Want more support?
This is a self-guided training plan designed to give you a clear structure to follow.
If you'd prefer training built specifically around your goals, available time, fitness and life outside cycling, you can upgrade to 1:1 coaching.
You'll find details and a link to book a free consultation at the start of the plan.
Build the miles, fuel well — and arrive ready for your first 100.
Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)
I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.