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100 Mile Century/Gran Fondo/Sportive 4-Week Build/Peak-Period Training Plan

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100 Mile Century/Gran Fondo/Sportive 4-Week Build/Peak-Period Training Plan

Author

Joe Bergantine

All plans by this Coach
4 (3)

Length

4 Weeks

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.

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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
Bike
10:04:00 05:00:00
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Joe Bergantine

Kinsa

My goal is to help everyday adult athletes with a specific triathlon, cycling, mountain biking, or skiing event in mind, fit training into a busy work-life schedule by creating balanced and progressive structured training plans.

IRONMAN Certified Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified.


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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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