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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
No Ratings

Length

4 Weeks

Plan Specs

cycling gran fondo/century intermediate advanced masters power based hr based tss based

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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 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.

Consultations, customized training plans, and full-service coaching available at http://coaching.bergantine.com.

Questions? Email me at joe.bergantine@gmail.com.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:03 hrs 5:00 hrs
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Workouts Per Week Weekly Average Longest Workout
10:03 hrs 5:00 hrs
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Joe Bergantine

Joe Bergantine is an IRONMAN Certified Coach, USAC Cycling Coach, certified Yoga Instructor, and NSCA certified CSCS Strength and Conditioning Specialist. Coaching cyclists, mountain bikers and triathletes competing in sprint to full-distance triathlon (including Ironman 70.3 and Ironman 140.6) and gran fondo / cyclosportive, marathon mountain bike, and cyclocross (CX). Providing mentoring, guidance, and structure to help get others into, and succeed at, competitive adult sport participation.

Sample Day 1

1:00:00
65.7TSS
Cruise Intervals

Warm up: 18'

Main set: 5x 6' in Power Zone 4 with 2' recovery between efforts.

Warm down: to home or 2' easy additional on a trainer

Sample Day 2

1:00:00
65.7TSS
VO2 Max Intervals

Warm up: 20'

Main set: 5x 3' in Power Zone 5 with 3' recovery between efforts.

Warm down: 10'

Sample Day 3

3:00:00
165TSS
Aerobic

Target the upper end of Heart Rate Zone 2 / RPE 4-5. Be mindful of heart rate creep towards the end of the ride. You will likely have to dial back power to keep the heart rate down.

Sample Day 4

0:45:00
31.9TSS
Spin-ups

Warm up: 15'

Main set: 5x 45" on, 5'15" off. Keep heart rate under Zone 3.

Sample Day 5

4:00:00
220TSS
Aerobic Long Ride

Target the upper end of Heart Rate Zone 2 / RPE 4-5. Be mindful of heart rate creep towards the end of the ride. You will likely have to dial back power to keep the heart rate down.

Sample Day 6

2:15:00
100TSS
Easy Aerobic

Target Heart Rate Zone 1-2 / RPE 2-4.

Sample Day 8

1:15:00
85.4TSS
Cruise Intervals

Warm up: 20'.

Main set: 4x 10' at Power Zone 4 with 2'30"-5' recovery between efforts.

Warm down: to home or 5' easy additional on a trainer

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