Your 100 mile 12-week training plan from a Level 3 British Triathlon Coach
This plan is designed for a cyclist who has been cycling a few years and wants a 12-week plan to make sure they are in good shape to tackle their 100 mile cycling event.
The plan is aimed at those who are time-poor and can only squeeze in the odd hour of training here and there around other commitments in the week. They should also have a relatively good base of fitness and be able to ride for three hours or so at an easy pace. If this isn’t you, it might be best to sign up for a shorter distance or give yourself a longer training window.
Each week features three rides: two shorter, drill-focused sessions on weekdays that provide real bang for their buck and a longer ride at the weekend, as well as an additional active recovery day where you’ll do some off-bike exercises.
The plan also incorporates easier recovery weeks on weeks four and eight, and tapers on the week before the event so you arrive at the start line fresh. For the shorter sessions, you’ll need to know your cadence, and ideally your functional threshold power (FTP) and power zones too (don’t worry, we’ll explain below).
While these sessions can be performed on the road, you’ll find that they’re a lot more structured and accurate when completed on a turbo trainer. Don’t own a turbo? Your local gym should have a Wattbike or another type of stationary bike that you can use instead, so we recommend joining one for the duration of your training plan.
It’s the ultimate plan to help you feel your best as you cross the Finish Line at Tower Bridge!
You plan inculdes:
- ❤️Structured Heart Rate Cycling sessions for indoors and outdoors
- 🚴 Zwift, TrainingPeaks Virtual, Garmin, Coros etc sessions with Heart Rate
- 🧘Cross Training Session - Yoga, Pilates plus Running and Swimming with Heart Rate Targets
- 🏋️ Strength & Conditioning and Mobility sessions to help avoid injuries
- Email access to your coach
- Training and Race Tips
I completed the Ride London 100 event in 2018 so know what it takes to complete the ride strong and enjoy every minute. I added this to the London Marathon and Serpentine 2 mile swim to earn the Classic medal - will you take on this challenge?
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). So if you would like face to face coaching please get in touch. Karen is an IRONMAN® Certified Coach, British Triathlon Federation Level 3 Coach & Tutor. She is also a qualified Personal Trainer so all of the S&C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and cycling event!
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My Website Link
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.