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BIKE - 16 WEEKS to 100 Miles (DCR)


Team W Coaching

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17 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 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 Computer
*Bike Pump - with proper valve stem adapter
*Flat Kit - to include - spare tube, CO2, CO2 adapter, tire lever, universal tool
*Road ID -
*Sunglasses (lenses)
*Clothing (Kit)
*Rain/Warm Gear/Coat/Vest
(arm/leg warmers, cap, gator)
*Heart Rate Monitor
*Cycling Shoes
*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:

*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
5:20 hrs 6:00 hrs
Day Off x2
—— ——
Strength x1
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:20 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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