100 Mile Century Plan - Advanced/Power/TSS

Average Weekly Training Hours 08:22
Training Load By Week
Average Weekly Training Hours 08:22
Training Load By Week

This plan is for advanced club cyclists who are looking to race a serious 100 mile plus ride, like a UWCT grand fondo.
This plan is based on power, and there are several FTP tests to be conducted along the way.
There are three blocks of four weeks each to complete, with a progressive training load applied.
Athletes attempting this plan will need a considerable fitness base.
This plan is not for beginners.

Sample Day 2
1:30:00
80TSS
VOTuesday

Warm up for 10 mins, doing at least 5 minutes of high cadence efforts.
INTERVALS
5 x 3 mins at 110% FTP
Rest for 3-5 minute between each effort.

Sample Day 3
1:00:00
40TSS
Active Recovery Ride

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 4
1:30:00
75TSS
Zone 3 - Tempo

Warm up for 15 mins
Ride in Z3 (tempo) for 60 minutes.
Warm down for 15 minutes.

Sample Day 5
1:00:00
40TSS
Active Recovery Ride

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 6
1:30:00
100TSS
Bunch Ride - Easy

Bunch ride of your choice. Choose an easy ride so as to not compromise your test tomorrow.

Sample Day 7
1:00:00
80TSS
FTP Test Climbing

Find a long hill that you can maintain a sustained effort for 20 mins on.
PROTOCOL
Warm up for at least 10 minutes
Start test by riding the first 15 minutes of the climb at about 95-98% of what you think your current FTP is. It should feel like you are ever so slightly under your threshold.
For the final 5 minutes, go all out!
Remember to use the lap function on your device to get a clean 20 minute data file.

Sample Day 9
1:30:00
80TSS
VOTuesday

Warm up for 10 mins, doing at least 5 minutes of high cadence efforts.
INTERVALS
5 x 3 mins at 110% FTP
Rest for 3-5 minute between each effort.

Toby Brown
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Toby Brown

I am cycling coach based in Perth Western Australia. I have been coaching club level cyclists for over 7 years using the Training Peaks platform. Most of my clients are based in Perth, WA but I have experience in coaching remotely with athletes in USA and Asia.
I pride myself on having a holistic attitude towards training in which I recognise all my athletes have lives, which means training has to be flexible.
I'm confident that I can help you achieve your cycling goals.