Is This Program Right for You?
GA Endurance created this 16-week 160K / 100 Mile Advanced Cycling & Gran Fondo Preparation / Maintenance plan for experienced cyclists who want to build or preserve aerobic fitness, pedaling technique and strength without finishing on a target race.
The plan is suitable for a general preparation period, an off-season maintenance block or a structured return to consistent cycling.
What Can You Expect?
• Low-intensity aerobic development with technique and cadence emphasis
• Progressive 3:1 loading and recovery cycles where the duration permits
• Structured strength work supporting force production and movement quality
• Easy rides, regeneration sessions and progressive long aerobic rides
• Road and trainer options with clear recovery guidance
• Power- and TSS-compatible structured workouts
• A general preparation endpoint rather than a race-week taper
Coaching and Support
Every workout includes its purpose, intensity guidance and application details. For help with plan setup, training zones or TrainingPeaks, contact the GA Endurance team at coachsupport@gaendurance.com.
Starting Requirements
Before starting, you should ideally be able to:
• Ride consistently several days per week
• Complete a comfortable aerobic ride of at least 60–90 minutes
• Follow Easy and endurance intensity guidance accurately
• Manage normal training fatigue with reliable recovery habits
A GPS bike computer and power meter are recommended; a heart-rate monitor is also useful.
Final Note
This is a preparation and maintenance plan, not a race-specific countdown. Use it to strengthen your aerobic base, technique and consistency before moving into a more event-specific training phase.
Explore other GA Endurance training plans
I’m Goksen Cinar, MSc, a sports scientist, national team coach, and founder of GA Endurance. With 25+ years of experience and more than 2,000 athletes coached, I combine sports science, data analysis, and practical endurance coaching. I’m a 4-time IRONMAN 70.3 World Championship qualifier and 4-time full-distance IRONMAN finisher, providing full-time coaching built around each athlete’s goals and life.My coaching philosophy begins with the individual.