Strength + Cycling: 100 miler

16-Week Training Plan to Build Strength and Cycle Far

Plan Description

This training plan is for those who want to tackle their first 100-mile ride without sacrificing strength in the process. You'll build the endurance to ride 100 miles whilst driving up your Squat, Bench, and Deadlift numbers.

Is This Plan For You?

This one’s for the lifters who want to go long on the bike- without losing your strength gains. Here's what you can expect:

• Train for a 100 mile ride without sacrificing your size or gym time


• Lifting consistently whilst adding structured cycling to the mix


• Develop the unique capacity to build muscle and increase your volume on the bike

Your Training Breakdown

• 3 bike rides per week building from manageable to 60-mile peak


• 3-4 strength sessions per week targeting Squat/Bench/Deadlift and cycling-specific strength


• Progressive phases across 16 weeks so you're ready for each step


• Final 2 weeks taper to ensure you're rested and sharp for your 100-mile ride

Why Train With OMNIA?

While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, you should:

• Be comfortable lifting 3-4x/week with good technique across compound movements


• Be able to cycle for 90 mins at an easy pace without issue


• Have access to basic gym equipment


• Be ready to train 6 days per week consistently