20 Weeks to Your First 100 Miles | Build Your Fitness Beginner Plan
20 Weeks to Your First 100 Miles | Build Your Fitness Beginner Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Pav Bryan | Olympic Cycling Coach | TrainingPeaks Level 2 | Amazon #1 Author
All plans by this CoachLength
20 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
06:32:00 | 06:00:00 |
|
Other
x2
|
01:30:00 | 00:45:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:32:00 | 06:00:00 | |
|
|
01:30:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
