Cycling Self-Paced

Road to 100 Miles (5 Rides)

12 weeks

About

This is a 12-week program to get you prepared to take on a 100 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event.

The program is based on 5 rides per week with 3 key rides: two weekday interval based workouts and a weekend long ride that builds from a 40 mile ride up to our goal ride or longer. The additional 2 days are easy rides focused on supporting the work you are doing on the key rides.

All workouts are based on Power Zones so an updated FTP is needed prior to starting the program.

Weeks

Days/Week Options

Program Structure

Week 1

5 activities

Tue: 1h Wed: 1h 10m Thu: 45m Sat: 2h 13m Sun: 1h 30m

Rest: Mon, Fri

Week 2

5 activities

Tue: 1h Wed: 1h 10m Thu: 56m Sat: 2h 30m Sun: 1h 30m

Rest: Mon, Fri

Week 3

5 activities

Tue: 1h Wed: 1h 5m Thu: 57m Sat: 2h 47m Sun: 1h 30m

Rest: Mon, Fri

Week 4

5 activities

Tue: 1h Wed: 1h 5m Thu: 1h Sat: 3h 3m Sun: 1h 30m

Rest: Mon, Fri

Week 5

5 activities

Tue: 45m Wed: 1h Thu: 45m Sat: 2h 30m Sun: 1h 5m

Rest: Mon, Fri

Week 6

5 activities

Tue: 58m Wed: 1h 5m Thu: 1h Sat: 3h 20m Sun: 1h 30m

Rest: Mon, Fri

Week 7

5 activities

Tue: 58m Wed: 1h 5m Thu: 1h Sat: 3h 53m Sun: 1h 30m

Rest: Mon, Fri

Week 8

5 activities

Tue: 1h 5m Wed: 1h 5m Thu: 59m Sat: 4h 27m Sun: 1h 30m

Rest: Mon, Fri

Week 9

5 activities

Tue: 1h 5m Wed: 1h 5m Thu: 59m Sat: 5h Sun: 1h 30m

Rest: Mon, Fri

Week 10

5 activities

Tue: 1h 5m Wed: 1h 5m Thu: 1h Sat: 3h 53m Sun: 1h 30m

Rest: Mon, Fri

Week 11

4 activities

Tue: 58m Thu: 1h 2m Sat: 2h 30m Sun: 1h 5m

Rest: Mon, Wed, Fri

Week 12

3 activities

Tue: 1h Thu: 40m Sat: 5h 33m

Rest: Mon, Wed, Fri, Sun