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12 Weeks to Your Fastest 100 Mile Time Trial (<300 TSS P/W) | Classic Cycling Training Plan

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12 Weeks to Your Fastest 100 Mile Time Trial (<300 TSS P/W) | Classic Cycling Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Pav Bryan | Olympic Cycling & TrainingPeaks Level 2 Coach | Amazon #1 Author

All plans by this Coach

Length

12 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

Coach Pav

This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

 

Targeting a 100 Mile Time Trial?

Whether this is your first 100-mile TT or you're chasing a faster time, this plan is designed to prepare you for the unique demands of riding hard and consistently for several hours.

A 100-mile time trial isn't simply an endurance ride. Success depends on sustained aerobic power, excellent pacing, fatigue resistance, an efficient position and a nutrition strategy that keeps you performing deep into the event.

This plan develops those qualities progressively so that you arrive prepared to ride strongly from the opening miles through to the finish.

 

Who this plan is for

This plan is best suited to riders who already have a reasonable endurance base and are comfortable training consistently each week.

It works particularly well for time-crunched athletes, with most weeks requiring no more than around six hours of cycling while still targeting the key physical demands of a 100-mile TT.

 

What the plan includes

Your typical week contains:


  • Two focused midweek sessions, generally around one hour

  • One key longer weekend ride developing endurance and fatigue resistance

  • One shorter supporting weekend session

  • Two short core sessions

  • Two recovery/rest days

The shorter weekend ride can also provide flexibility if you need to catch up on a missed session during the week.

The plan includes structured sessions targeting sustained power, pacing and endurance, alongside guidance on nutrition, hydration, technique and preparing for the demands of a long time trial.

You can follow the plan using power, heart rate or perceived exertion, although a power meter is particularly useful for pacing and monitoring time-trial training.

Many cycling sessions contain structured workout files that can be used with compatible TrainingPeaks devices and training platforms.

 

Bonus 40-week strength programme

The plan also includes access to a 40-week core and leg strength programme that you can continue using after your time-trial preparation is complete.

 

A note about this Classic Plan

This is one of my Classic TrainingPeaks plans, developed from the coaching methods I've used with endurance cyclists over many years.

The training itself remains fully usable, but because the plan was originally created on an earlier version of TrainingPeaks, some older external links or legacy TrainingPeaks features within individual sessions may no longer be available.

An updated guide is included at the beginning of the plan with additional information and current resources.

 

Want the plan adapted around you?

A pre-built plan is a great option if you're comfortable managing your own training.

But no generic plan can know your exact fitness, available training time, recovery, equipment, strengths, weaknesses or how you're responding from week to week.

If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.

TrainingPeaks plan customers receive an exclusive coaching upgrade offer.

You'll find details and a link to book a free consultation with me at the start of the plan.

Train smart, pace it well — and ride your fastest 100.


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:22:00 05:00:00
Other x2
00:55:00 00:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:22:00 05:00:00
Other
00:55:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Pav Bryan | Olympic Cycling Coach | TrainingPeaks Level 2 | Amazon #1 Author

Coach Pav

Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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