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

Author

Joe Bergantine

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Length

4 Weeks

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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:03 hrs 5:00 hrs
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:03 hrs 5:00 hrs
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

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

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