Is This Plan For You?
This 20-week 160K / 100 Mile Cycling & Gran Fondo Intermediate Preparation / Maintenance plan by GA Endurance is designed for consistent cyclists who want to build or maintain aerobic durability, pedaling economy, technical control, and foundational strength without finishing at a target race.
It is best suited to athletes who already ride regularly, can complete a controlled 2–3 hour endurance ride, and can train 5 days per week. The plan uses a progressive three-weeks-loading, one-week-recovery rhythm and keeps the emphasis on sustainable aerobic development, technique, and repeatable training habits.
What You Can Expect
- Structured power-based cycling sessions for road or trainer
- Aerobic endurance, cadence, pedal technique, position control, and muscular-endurance development
- Progressive long rides with fueling, hydration, and comfort practice
- Regular FTP testing and planned recovery weeks
- Structured strength sessions that support cycling durability and injury resilience
- A general-preparation structure that can lead into a later event-specific plan
Coaching & Support
Every workout includes its purpose, intensity guidance, and practical execution details. For help with plan setup, training zones, or TrainingPeaks, contact coachsupport@gaendurance.com.
Requirements
- Ability to ride continuously for 2–3 hours at an easy aerobic effort
- Availability for 5 training days per week, including strength work
- A bicycle suitable for endurance riding and access to safe outdoor routes or an indoor trainer
- A power meter or smart trainer is recommended; heart-rate monitoring and a GPS cycling computer are also helpful
Final Note
This plan is a preparation and maintenance block, not a countdown to a single race. Keep Easy days genuinely easy, fuel long rides deliberately, and protect recovery weeks so you finish ready to continue training or begin a later event-specific build.
Explore more training plans at GA Endurance
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.