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Smash (don't just finish) Your Next Century

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Smash (don't just finish) Your Next Century


BPC Performance Systems

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13 Weeks

Plan Description

This plan assumes a few things:

1. That you have either a power meter and or a heart rate monitor for setting your zones and training within them.

2. You have been riding 4-5 hours per week or more on average. This plan will gradually build volume, but the first week will have you doing 2:00 to 2:30 for a long ride. If you are not capable of this, you may want to scout a different plan or build your mileage until this is doable for you.

3. This plan assumes you have ridden 100 miles in the past. Not necessarily recently. We will do some higher intensity training during the week once the body has been given time to adapt. This intensity is what is going to allow you to SMASH your upcoming ride!

4. Having access to an indoor trainer is huge, although not necessary. All these workouts can be adapted to the road, you'll just need to memorize the workouts and implement them as accurately as possible.

5. You will have at least one complete rest day each week, along with 2 other days that you are completing a core strength routine. The 4 days on the bike are plenty for you to progress and ensure you are recovering.

6. You can move workouts around if necessary, but we recommend keeping them as close to the planned schedule as possible. Rest and recovery are your friend and we've mapped the training load out accordingly.

7. We want you to have fun with this. All the structure in the world goes out the window if you start hating the bike. We've tried to give you enough "fun rides" and unloads to keep the mind solid. But, if you feel you need the occasional group ride vs structured interval ride, you can do that. Just don't do it too often for best results.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:34:00 05:00:00
Strength x2
00:39:00 00:21:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:34:00 05:00:00
00:39:00 00:21:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

BPC Performance Coaching

BPC Performance, Inc.

Are you short on time and high on goals?

Balancing your life schedule with a training plan that delivers results is what we do. 90% of our athletes are working professionals with crazy life schedules that require focused workouts to maximize minimal training time. We are a one stop, time saving, performance maximizing, endurance sport company.

Feel free to check our bio and visit our website for free training tips and more information about how we can bring clarity to your chaotic schedule.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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