BIKE - 16 WEEKS to 100 Miles (DCR)
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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.
*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
(arm/leg warmers, cap, gator)
*Heart Rate Monitor
*Nutrition - bottles, electrolytes, food
*Change of clothes
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: email@example.com
*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|
|5:20 hrs||6:00 hrs|
Day Off x2
|0:26 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:20 hrs||6:00 hrs|
||0:26 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: