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.