100 Mile (Century) Gran Fondo Plan Bike Power 6 to11 hrs Week (From 50 Mile Start)
Tricoachec (Team IronNavy)All plans by this Coach
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To be capable of completing this plan you must be able to ride at least 50 miles per week.
This plan includes 2x core sessions per week, with link to instructional video which you can follow. It has one key ride per week, which must be done - you do not need to worry about the time, just get the miles completed. It has two rest days per week and the remaining sessions compliment the key ride. You can change the hill reps to be more similar to the type of hill you will face during your event.
This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.
You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:55 hrs||6:00 hrs|
|1:30 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:55 hrs||6:00 hrs|
||1:30 hrs||0:45 hrs|