Thank you for selecting this Century (100-mile) bike training plan, proudly presented by LB Endurance.

The plan is intended for beginner or intermediate level athletes that have som experience riding a bicycle on the road, and may or may not have completed a 100-mile bike ride. The plan will prepare the athlete for a bicycle event of approximately 100 miles in distance, completed in a single day. This plan is also suitable to prepare for a Gran Fondo of 75 - 100 miles in distance.

To start this plan, you should already be capable of biking at least three times per week, and able to bike for at least ninety minutes in one session. Athletes may also be triathletes, duathletes, runners or swimmers.

Each training week includes three to five bike workouts, one to two cross-training (typically run or swim) workouts, plus two or three strength training sessions. You will also find one or two planned recovery days each week. Strength training and recovery are important to maintain the body, mind and soul while preparing for any athletic encdeavor.

Workouts are generally time based (sometimes a distance target is included), and bike workouts utilize power for training zones. An athlete may use RPE or heart rate if they know their zone equivalents.

Most bike workouts are provided as Structured Workouts that may be automatically downloaded to your training app or device, allowing easy use with virtual platforms like Zwift. Again, these require power and a reasonable assessment of functional threshold power (FTP).

The plan also includes several tips and reminders to help you prepare for an enjoyable event day, including guidance on race fueling, gear, event planning and recovery.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, or are interested in enhancing this plan, contact me at lana@lbendurance.com or www.lbendurance.com. We offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

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