Ride your first 100 miles / 160 km
Ride-Ready: Your First 100 mile Ride (Beginner imperial Century) — 24 weeks of clear, progressive training from Rapid Snail Racing.
At a glance: 24 weeks | Beginner cyclist | About 3-6 workouts/week | Self-guided
Is this your starting point?
Start if you can ride about 20 km and are ready to build cycling endurance consistently.
What is in the plan?
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.
Equipment: To complete the plan, you will need:
An indoor trainer equipped with power, or a speed sensor for virtual power
An app such as TrainingPeaks Virtual, Zwift, or Rouvy
A bike that is safe, comfortable, and ready to ride
A fan, water bottle, and towel — trust us on the fan
If you do not have a power meter, speed sensor, or indoor training app, do not worry. You can still complete these workouts using RPE, or Rate of Perceived Exertion, and a simple timer. The most important thing is learning how different efforts feel, building consistency, and riding with purpose.
Support: This is a self-guided plan. Email coaching and personalized schedule changes are not included.
The people behind your plan
Robert and Rachel Welsford are the father-and-daughter team behind Rapid Snail Racing. Meet the coaches.
From RSR plan athletes: Kyle S. | Kristin T. | Viorel P.. Each story reflects that athlete's own plan and support arrangement.
Questions before you buy? Email RSR. Review the sample week and training chart on this page.