100 Mile Century/Gran Fondo/Sportive 4-Week Build/Peak-Period Training Plan
Joe BergantineAll plans by this Coach
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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 for cyclists or triathletes who have recently completed a 3-5 hour duration bike race or full- or half-distance (Ironman or Ironman 70.3) triathlon who wish to prepare for their next event of the season.
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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:03 hrs||5:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||10:03 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor