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 active recovery to get you to the event prepared and healthy. The athlete should be able to bike 10 miles prior to starting this plan.
EQUIPMENT RECOMMENDED:
*Bike
*Bike Computer
*Bike Pump - with proper valve stem adapter
*Flat Kit - to include - spare tube, CO2, CO2 adapter, tire lever, universal tool
*Road ID - www.RoadID.com
*Helmet
*Sunglasses (lenses)
*Clothing (Kit)
*Rain/Warm Gear/Coat/Vest
(arm/leg warmers, cap, gator)
*Watch
*Heart Rate Monitor
*Gloves
*Socks
*Cycling Shoes
*Sunscreen
*Nutrition - bottles, electrolytes, food
*Change of clothes
PLAN AUTHOR:
The plan was developed by Kim Welk, Endurance Coach, USAT Level 1 Certified Triathlon Coach, USA Cycling Level 3 Certified Coach, Training Peaks Level 2 Accredited Coach, Certified Personal Trainer and Endurance Athlete. Please contact me if you have any questions about executing this plan: teamwcoaching@gmail.com
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.
This plan works well preparing for century events (Denver Century Ride)
Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.