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

Preparing for a 100 Mile Time Trial?

This plan is designed for newer or lower-volume cyclists who want a structured approach to preparing for a 100-mile TT without needing a high weekly training load.

A 100-mile time trial is a serious endurance challenge. Success depends on building aerobic fitness, learning to pace your effort, improving fatigue resistance and developing a nutrition strategy that keeps you riding strongly for several hours.

This plan develops those qualities progressively so that you arrive at the event fitter, more confident and better prepared for the demands of the distance.

Who this plan is for

This plan is best suited to beginner or developing riders who have some consistent cycling behind them and want a manageable route towards a 100-mile TT.

You do not need to be an experienced time triallist, but you should be comfortable riding regularly before starting the plan.

If the early longer rides feel beyond your current ability, reduce them to a duration you're comfortable with and build progressively.

What the plan includes

• Progressive endurance sessions building towards the demands of a 100-mile TT


• Focused sessions developing sustainable power and aerobic fitness


• Supporting rides to build consistency without excessive training load


• Core and strength work


• Regular recovery/rest days

The plan also includes guidance around pacing, nutrition, hydration, technique and preparing for your event.

You can follow the plan using power, heart rate or perceived exertion. A power meter can be useful for pacing, but it is not essential.

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 enjoy the challenge.