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12 Week Century (100 mile) Bike Ride Plan - All Levels


Ben Greenfield

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12 Weeks

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Plan Description

This 12 week plan will completely prepare you to ride 100 miles, whether you're doing your first century, or just want to get faster and prepare for your next century in a smarter way. Over four 3 week phases, with three rides per week, you'll build a base endurance and strength foundation, then gradually progress to speedwork, hillwork and the type of training that will help you confidently ride your century!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
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Workouts Per Week Weekly Average Longest Workout
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Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

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