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100km/120km Cycle Challenge or Gran Fondo for Women

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Sara-Lise Harris

All plans by this Coach


16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This is a 16 week training programme for a 100km/120km Cycle Challenge.

If you are a woman entering the peri-menopausal phase, or in the menopausal phase, and you are contemplating training for a 100km or Gran Fondo, then this is the plan for you. The programme is fairly intensive, so you will need to have a basic level of fitness and experience of triathlon training in order to complete the programme to your race calendar.

This programme is based on the general training need for a woman in peri-menopause or menopause, incorporating a varied programme of intensities and recovery. This is not a traditional 3 weeks on, one week off periodization method. It is a programme considering the onset of changes in in a woman's body, in particular from 40 years upward. It contains a lot of reading material accompanied by research papers, and full strength training guide.

A 100km Cycle Challenge can take anything from 2 1/2 hours to 4 hours of racing, so you will need to be doing some basic cycling training already to commence this programme.

The plan includes strength training with some videos and photographs that you can follow (health warning, I am in some of them!) You can do a lot of these workouts easily from the comfort of your home especially if you have no access to a gym.

In order to train for this programme you will need basic equipment for four disciplines: swim, bike, run and lift. I prefer the use of kettlebells but if you don't have any then you can substitute them for dumbbells. You will need a resistance band, an exercise ball, a roller or deep tissue massage ball, a couple of kettlebells (from 6kgs if you are a beginner up to 16kgs).

You will need a smart watch that is compatible with Training Peaks (such as a Garmin) and a heart rate monitor.

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:50:00 04:00:00
Strength x2
00:43:00 00:45:00
Day Off x1
—— ——
Other x1
00:13:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
05:50:00 04:00:00
00:43:00 00:45:00
Day Off
—— ——
00:13:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sara-Lise Harris

Sara Harris Coaching

As a sassy menopausal athlete in my 50s, I like to approach training as a holistic journey to improve ability as an athlete, while redesigning the investment in yourself. I aim to improve performances, body relationships, and well-being.

Aside from the required endurance coaching certifications, I have studied with interest over the last four years how ladies approaching menopause or who are on the other side of menopause should approach training.

  • 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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