This is a 16 week plan designed for those riders with a goal of riding 100 miles. It will take you through every phase from establishing a solid base, building up your endurance, as well as working on your top end speed. While it's not necessary to have previous riding experience, it is advised that you gain some exposure to road riding before tackling this training plan.
As you build your base fitness and extend your training rides you'll be working towards a goal of riding 100 miles in under 6 hours. This plan includes at least 1 day off (Monday), as well as strength training, some interval work, tempo rides, and long rides on the weekends. While it's recommended that you establish your heart rate zones during this plan, you can also train by using Rate of Perceived Exertion-RPE. Use this chart to help you understand the workouts.
Rate of Perceived Exertion Scale = 1-10
Zone 1- RPE=1
Zone 2- RPE=2
Zone 3- RPE=3
Zone 4- RPE=4-5
Zone 5- RPE=6
Zone 6- RPE=7-8
Zone 7 (Max Effort)- RPE=9-10
For more information please visit Thomas Endurance Coaching
Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down
Perform a low intensity 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.
Lunges: 3 sets of 8 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 8-10.
Squats: With light weight perform 3x8 reps
Plank: 3x30 sec.
Leg Raises: 3x8
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4 or RPE of 4-5. Finish with easy cool down.
Ride for 2 hours on gently rolling terrain. Stay below Z4 or RPE of 5 throughout.
Ride rolling terrain in Z2 & Z3 or RPE of 3-4.
Easy ride in Z2 or RPE of 3-4.