BIKE - 16 WEEKS to Wacky 100K
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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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:01 hrs||3:40 hrs|
Day Off x2
|0:26 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:01 hrs||3:40 hrs|
||0:26 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: