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BIKE - 16 WEEKS to 100 Miles


Team W Coaching

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16 Weeks

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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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Plan Description

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.

*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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
5:16 hrs 6:00 hrs
Day Off x2
—— ——
X-Train x1
—— ——
Strength x1
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:16 hrs 6:00 hrs
Day Off
—— ——
—— ——
0:26 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Kim Welk

Team W Coaching

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.

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