Cycling training plan

100 mile Cycle Training Schedule

Notes

  1. Sessions can be done on different days to outlined above to take in to account lifestyle
  2. Assumes medium level of fitness to start plan
  3. Include stretching after all sessions
  4. If need to include recovery stops on bike, then try and reduce over time
  5. Monday & Thursday bike sessions can be done on an indoor bike or turbo trainer
  6. On the Hilly sessions, work in Tempo to Hard up the hill and recover on the down hill

Week 1

  • Monday:  Rest
  • Tuesday: Intervals. 60 minutes, easy comfortable pace. Include 6 x 30 seconds of hard effort, above race pace    
  • Wednesday: Rest
  • Thursday: Structured Session. 60 minutes, steady, medium pace
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 45 minutes, easy comfortable pace
  • Sunday: Long Ride. 30 miles

Week 2

  • Monday:  Rest
  • Tuesday: Intervals. 30 minutes, easy comfortable pace. Then, 3 x (4 minute tempo race pace, 2 minutes easy comfortable pace). Then, 10 minute easy comfortable pace
  • Wednesday: Rest
  • Thursday: Structured Session. 60 minute hilly route
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 45 minutes, easy comfortable pace
  • Sunday: Long Ride. 40 miles

Week 3

  • Monday:  Rest
  • Tuesday: Intervals. 60 minutes, easy comfortable pace. Include 6 x 60 seconds of hard effort, above race pace
  • Wednesday: Rest
  • Thursday: Structured Session. 75 minutes, include 3 x 10 minute tempo race pace.
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Sunday: Long Ride. 50 miles

Week 4

  • Monday: Rest
  • Tuesday: Intervals. 30 minutes, easy comfortable pace. Then, 3 x (5 minute tempo race pace, 2 minutes easy comfortable pace). Then, 10 minute easy comfortable pace
  • Wednesday: Rest
  • Thursday: Structured Session. 60 minutes, steady, medium pace
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Sunday: Long Ride. 30 miles

Week 5

  • Monday:  Rest
  • Tuesday: Intervals. 60 minutes, easy comfortable pace. Include 8 x 30 seconds of hard effort, above race pace
  • Wednesday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Thursday: 75 minute hilly route
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 75 minutes, easy comfortable pace
  • Sunday: Long Ride. 50 miles

Week 6

  • Monday:  Rest
  • Tuesday: Intervals. 30 minutes, easy comfortable pace. Then, 4 x (4 minute tempo race pace, 2 minutes easy comfortable pace). Then, 10 minute easy comfortable pace
  • Wednesday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Thursday: Structured Session. 75 minutes, include 4 x 10 minute tempo race pace.
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 75 minutes, easy comfortable pace
  • Sunday: Sunday: Long Ride. 60 miles

Week 7

  • Monday:  Rest
  • Tuesday: Intervals. 60 minutes, easy comfortable pace. Include 8 x 60 seconds of hard effort, above race pace
  • Wednesday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Thursday: 75 minute hilly route
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Sunday: Sunday: Long Ride. 70 miles

Week 8

  • Monday:  Rest
  • Tuesday: Intervals. 60 minutes, easy comfortable pace. Include 8 x 30 seconds of hard effort, above race pace
  • Wednesday: Rest
  • Thursday: Structured Session. 60 minutes, steady, medium pace
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Sunday: Sportif

Week 9

  • Monday:  Rest
  • Tuesday: Intervals. 30 minutes, easy comfortable pace. Then, 5 x (4 minute tempo race pace, 2 minutes easy comfortable pace). Then, 10 minute easy comfortable pace
  • Wednesday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Thursday: Structured Session. 90 minutes, include 5 x 10 minute tempo race pace.
  • Friday: Friday: Rest
  • Saturday: Easy Ride, Good Technique. 90 minutes, easy comfortable pace
  • Sunday: Long Ride. 30 miles

Week 10

  • Monday:  Rest
  • Tuesday: Intervals. 60 minutes, easy comfortable pace. Include 10 x 60 seconds of hard effort, above race pace
  • Wednesday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Thursday: 90 minute hilly route
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Sunday: Long Ride. 75 miles

Week 11

  • Monday:  Rest
  • Tuesday: Intervals. 45 minutes, easy comfortable pace. Include 6 x 90 seconds of hard effort, above race pace
  • Wednesday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Thursday: 75 minute hilly route
  • Friday: Rest
  • Saturday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Sunday: Long Ride. 30 miles

Week 12

  • Monday: Rest
  • Tuesday: Intervals. 60 minutes, steady, medium pace. Include 8 x 1 minute of hard effort, above race pace
  • Wednesday: Rest
  • Thursday: Easy Ride, Good Technique. 60 minutes, easy comfortable pace
  • Friday: REST
  • Saturday: Easy Ride, Good Technique. 30 minutes, easy comfortable pace
  • Sunday: RACE