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.
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.