BIKE - 16 WEEKS to 100 Miles

Average Weekly Training Hours 05:43
Training Load By Week
Average Weekly Training Hours 05:43
Training Load By Week

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, Training Peaks Level 2 Certified Coach, Certified Personal Trainer, Endurance Athlete, and Ironman finisher. 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.

Sample Day 1
0:40:00
10mi
COURSE RIDE

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
0:40:00
10mi
COURSE RIDE

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
1:20:00
20mi
COURSE RIDE

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
1:00:00
15mi
COURSE RIDE

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
1:00:00
15mi
Cadence 5 x :30 Spin Ups

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
1:40:00
25mi
COURSE RIDE

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
1:00:00
15mi
COURSE RIDE

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.

Kim Welk

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.