Plan Summary
This 12 week training programme for those aiming to complete a 100km ride.
You might be just starting out on your cycling journey or looking to get back into it after a break and looking for a structured plan to build your fitness & endurance.
Your Coach
Written by HP3 Coach Ed Milbourn. Ed has been involved in coaching for over 10years and has qualifications that reflect his diverse interests (Triathlon England Level 2, England Athletics running coach & run leader, British Cycling ride leader).
He is an ultra endurance athlete of even more years experience from ultra running to double long course triathlon through to multi-day bike packing and most things in-between.
He loves to work with people starting out on a new journey or push themselves on further and faster adventures combining structured physical training with the mental, organisation, self management & problem solving skills needed for success at ultra distances.
Plan Structure
Starting from a basic level of fitness and happy riding for a couple of hours your plan consists of a week and a half baselining your aerobic fitness and riding to feel. After setting an FTP we start working to power targets with a 4 week build targeting base endurance and power building including working up to a long ride duration of 5hours.
A recovery week follows to lock in those fitness gains followed by an intensive 3 week build continuing to build power & strength but focussing on conditioning to spend time working harder on the long rides.
The remaining weeks consist of a gentler recovery/maintenance week before final preparation for the main event.
Your plan includes basic core workouts and pilates sessions to compliment your time in the saddle and progressive tips & reminders in the build up to the big day.
Sessions are defined in terms of "cycling" for road riding but the progression is equally valid for off road or gravel riding, many shorter interval sessions are well suited to a smart turbo trainer. If swapping / moving sessions listen to your body & ensure you have enough recovery between sessions.
Each week you are encouraged to spend time reflecting on your weeks training, what went well and what needs improving? This helps you stay focussed on the process of improving yourself rather than simply the end goal. Along the way there are other mental training exercises to help you prepare your mind as well as body.