BIKE - 16 WEEKS to Wacky 100M
Author
Team W Coaching
All plans by this CoachLength
16 Weeks
Typical Week
3 Bike, 1 Other, 1 X-Train, 2 Day Off, 1 Strength
Longest Workout
6:00 hrs
Plan Specs
cycling road cycling intermediate pace based strength base period
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Summary
This 16 week training plan is geared towards the beginner/intermediate cyclist who will be starting a 100 mile event 16 weeks from now. It is ok to start with less than 16 weeks as there is a base period built in. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to bike 10 miles prior to starting this plan. The plan was developed by Kim Welk, Endurance Coach, USA Cycling Level 3 Certified Coach, USA Triathlon Level 1 Certified Coach,Training Peaks Level 2 Accredited Coach, Certified Personal Trainer, and Endurance Athlete.
NOTES:
*Times are approximate and will vary based on average pace. All ride distances are calculated based on a 15mph average. This should provide a starting point for time allocation etc.
*This schedule is periodized to include a 4 week base, 3 - 3 week builds, 2 weeks peak/transition and 1 week race.
Apply using event date.
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Stats
Sample Day 1
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 3
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 6
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 8
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 10
Focus on keeping cadence high adding resistance on and off. Do 5 :30 spin ups where cadence is 110+ - try to maintain 85-90 rest of the time.
Sample Day 13
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Sample Day 15
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.