This 24-week beginner cycling plan is built from the same foundation as the 20K to 100K progression plan, then extends the athlete toward the full 160K / 100-mile imperial century distance.

The first part of the plan focuses on building consistency, basic cycling fitness, cadence control, bike comfort, and endurance up to the 100K metric century milestone. From there, the plan adds a dedicated extension phase that develops the durability, fueling habits, pacing discipline, and confidence needed to complete a 160K ride.

This plan is ideal for newer cyclists who can currently ride around 20K and want a structured, realistic progression toward their first imperial century. The goal is not to chase speed early. The goal is to build the rider gradually so they can complete the distance with control, confidence, and a clear understanding of sustainable pacing.

The plan includes 3 key rides per week, an optional recovery ride, and one weekly strength session. Every fourth week is a recovery week to help the athlete absorb the training and continue progressing safely.

By the end of this plan, the athlete should be ready to complete a 160K / 100-mile ride with improved endurance, better pacing, stronger bike comfort, and a practical fueling strategy.
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