Beginner 100 Mile bike ride - 3 days a week

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:39

This plan takes a rider safely through a 16 week progression to complete a 100 mile bike ride. It asks the user to complete two smaller sessions during the week and a longer session on one weekend day (plan sets it as Saturday but can be moved if needed to Sunday). The cross training/yoga day is optional but highly recommended.

Sample Day 1
1:00:00
Yoga or crosstrain 1 hour

Yoga or crosstrain 1 hour

Sample Day 2
1:00:00
1 hour spin session or on road

1 hr spin session or 1 hr on the road

Sample Day 4
15mi
15 mile outdoor ride

15 miles outdoor

Sample Day 7
1:00:00
1 hour spin session or on road

1 hr spin session or 1 hr on the road

Sample Day 8
1:00:00
Yoga or crosstrain 1 hour

Yoga or crosstrain 1 hour

Sample Day 9
1:00:00
1 hour spin session or on road

1 hr spin session or 1 hr on the road

Sample Day 11
20mi
20 mile outdoor ride

20 miles outdoor

Wildhare Coaching
|
Wild Hare Triathlon Coaching, LLC

Hello! I am Coach Art Fresquez, MBA, MA. I am a avid triathlete that holds the following certifications:

  • Level 1 USAT coach
  • UESCA Certified running coach
  • AFAA group fitness instructor
  • ASCA Level 2 swim instructor
  • Schwinn certified spin instructor
  • CPR
    I seek to help those whose goals are just to get fitter or have an individual event in mind.