100 Mile Century/Gran Fondo/Sportive 4-Week Build/Peak-Period Training Plan
100 Mile Century/Gran Fondo/Sportive 4-Week Build/Peak-Period Training Plan
Plan Description
A 4-week 100 mile (century) training plan for a Gran Fondo or Sportive event designed for an intermediate, experienced, or masters cyclist with an existing aerobic base (8-16+ weeks of base training) who is training with power and heart rate (HR) who has about 12 hours per week available for training with 4 to 5 hours of that being spent on a Saturday long ride.
This training plan is especially appropriate as a mid-season transition for cyclists or triathletes who have recently completed a 3-5+ hour duration race.
Workday rides are mostly 1- to 1.5-hours with a longer 2.5- to 3-hour ride on Thursdays and Sundays.
Workouts can be largely done indoors or outdoors with interval workouts structured using power ranges and may easily be adjusted for use with a smart trainer.
The plan is built around a Saturday race but can be adjusted for a Sunday race: in the final week, move everything from Wednesday on down a day and add a full rest day on Wednesday.
Questions? Email me at coach@kinsa.cc.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
10:04:00 | 05:00:00 |
|
Strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10:04:00 | 05:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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