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BIKE - 16 WEEKS to Wacky 100K


Team W Coaching

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16 Weeks

Plan Description

This 16 week training plan is geared towards the beginner/intermediate cyclist who will be starting a 100K (62 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 7.5 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.

PROJECT RECYCLE WILL RECEIVE $5 for every plan purchased through this link
For more information about PROJECT RECYCLE visit

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:01:00 03:40:00
Day Off x2
—— ——
X-Train x1
—— ——
Strength x1
00:26:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
04:01:00 03:40:00
Day Off
—— ——
—— ——
00:26:00 00:30:00

Training Load By Week

This plan works best with the following fitness 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.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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