8 Week 100K Cycling Plan

Get race ready to ride a fondo in 8 weeks

Cycling
Photo: Dave Holland

8 Week 100K Cycling Plan

Legend:

  • Warm-up before interval training: 15 minutes easy plus 90 seconds of increased intensity
  • Short Interval (SI) = 2.5 minutes at 7 out of 10 Intensity (10 being HARD), 5 minutes easy pedaling to recovery
  • Long Interval (LI) = 10 minutes at 5-6 out of 10 Intensity (10 being HARD), 5 minutes easy pedaling to recovery
  • Warm-down after interval training: 15 minutes easy pedaling to lower your heart rate
  • Easy ride = 30-90 minutes, could be at a gym, on a trainer, or on the road
  • XT = cross train, strength or other sport
  • M = mobility, stretch, foam roller
  • = minutes

Schedule

Week 1

  • Monday: OFF
  • Tuesday (SI): 4 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): 2 x 10′
  • Friday: 60′
  • Saturday (M): Easy
  • Sunday (Ride): 20K

Week 2

  • Monday: 30′
  • Tuesday (SI): 4 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): 3 x 10′
  • Friday: 60′
  • Saturday (M): Easy
  • Sunday (Ride): 40K

Week 3

  • Monday: 60′
  • Tuesday (SI): 5 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): OFF
  • Friday: OFF
  • Saturday (M): 60′ – 90′
  • Sunday (Ride): 50K

Week 4

  • Monday: OFF
  • Tuesday (SI): OFF
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): 2 x 10′
  • Friday: 30′
  • Saturday (M): OFF
  • Sunday (Ride): OFF

Week 5

  • Monday: OFF
  • Tuesday (SI): 4 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): 4 x 10′
  • Friday: OFF
  • Saturday (M): 60′ – 90′
  • Sunday (Ride): 50K

Week 6

  • Monday: 30′
  • Tuesday (SI): 5 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): 4 x 10′
  • Friday: 60′
  • Saturday (M): Easy
  • Sunday (Ride): 80K

Week 7

  • Monday: 60′
  • Tuesday (SI): 5 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): OFF
  • Friday: 60′
  • Saturday (M): Easy
  • Sunday (Ride): 30K

Week 8

  • Monday: 45′
  • Tuesday (SI): 2 x 2.5′
  • Wednesday (XT or M): XT/rest
  • Thursday (LI): 65′
  • Friday: 60′
  • Saturday (M): Easy
  • Sunday (Ride): 100K

Click to view Tanya Dubnicoff’s 100 Gran article.

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