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

Targeting the podium in a 100 Mile Time Trial?

This plan is designed for advanced cyclists who already have a strong endurance base and are targeting a podium, a win, or their highest possible level of performance over 100 miles.

At this level, simply completing the distance isn't the challenge. Performance depends on sustaining high aerobic power for several hours, precise pacing, exceptional fatigue resistance, aerodynamic efficiency and a nutrition strategy that continues to work under race intensity.

This plan develops those qualities progressively so that you arrive ready to produce a controlled, competitive performance from the opening miles through to the finish.

Who this plan is for

This plan is best suited to experienced riders who are already training consistently and are comfortable handling a relatively high training load.

You should ideally have at least 4–8 weeks of consistent riding behind you before starting.

Club or open time trials can be valuable during the later stages of the plan. Where appropriate, replace a similar planned session rather than simply adding extra training load.

What the plan includes

• Key endurance sessions developing race-specific fatigue resistance


• Focused threshold and sustained-power sessions


• Higher-intensity work supporting race-winning aerobic 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 competitive 100-mile time trial.

Power is strongly recommended for this level of training and provides the most precise way to control pacing and monitor progression.

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 precisely — and race for the win.