This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Targeting a faster 100 Mile Time Trial?
This plan is designed for intermediate cyclists who already have a solid endurance base and want a structured approach to improving their 100-mile TT performance.
A fast 100-mile time trial demands much more than simply being able to ride the distance. You need sustained aerobic power, excellent pacing, strong 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 hold a strong, controlled effort from the opening miles through to the finish.
Who this plan is for
This plan is best suited to intermediate riders who are already training consistently and are comfortable with a moderate training load.
You should ideally have been riding consistently for at least 4–8 weeks before starting.
Adding club or open time trials during the later stages of the plan can provide useful race-specific preparation. Where appropriate, replace a similar planned session rather than simply adding extra training load.
What the plan includes
- Key endurance sessions developing fatigue resistance for long time trials
- Focused sessions targeting sustained power and threshold performance
- Supporting aerobic and recovery rides
- Core and strength work
- Regular recovery/rest days
The plan also includes guidance around pacing, nutrition, hydration, technique and preparing for the specific demands of a long time trial.
You can follow the plan using power, heart rate or perceived exertion, although a power meter is particularly valuable for pacing and monitoring TT-specific training.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your time-trial preparation is complete.
Planning your taper
This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your target event to reduce training load and arrive fresh.
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 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.
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.