Ride 100km! 8 Week Training Plan
If you’ve managed to keep your cycling fitness ticking over during lockdown or have maybe discovered a new passion for cycling, how about setting yourself the challenge of riding your first 100km.
To follow this training plan you should already be cycling regularly, typically three times a week or more and be capable of comfortably riding for 90 minutes. The weekly structure typically consists of two shorter mid-week rides and a longer weekend ride. If you’re not quite ready to tackle a 90 minute ride, check out our Ride Your First 50km training plan, which focuses on riding time rather than structured training!
The mid-week rides are ideally suited to a turbo trainer, all come in at about an hour and we’ve provided suitably HotChillee named .zwo workout files that you can easily upload and use on Zwift. If you aren’t a Zwift subscriber or would prefer to do these sessions outside, similar alternatives are suggested.
The longer weekend ride is when you get out, build your endurance but also practice your pacing and fuelling. If you don’t own/use one already you could also have a heart rate monitor or a power meter.
Week 1
Testing and tempo.
Ride 1: FTP/FTHR Test
The first ride of this week is a Functional Threshold Power (FTP) and Functional Threshold Heart Rate (FTHR) test that you will use the result from to create training zones. It’s important that you’re well rested for this test so ensure you have a day off before it.
If you are using Zwift, follow this protocol.
If you are not using Zwift and/or training outside, use this protocol from British Cycling. You can then use this Zone Calculator from British Cycling to create both heart rate and power training zones.
Ride 2: Banana Pepper 3X8 minutes Tempo
A mild session that’s perfect for those days when you don’t want to go hard but want a little bit more than an easy spin. Three 8-minute blocks at Tempo intensity will make you feel as though you’ve done something but won’t drain you. Download the workout file here.
Non-Zwift option: Warm-up progressive for 10 minutes and then ride in Zone 3 for 8 minutes, spin easily for 3-5 minutes and repeat twice more. Cool down with 5 minutes of easy riding.
Ride 3: 90 minutes Endurance
Ride at a steady pace (Zone 2) for 90 minutes. You can go into Zones 3/4 on climbs but don’t try and push hard - this ride is all about developing a sustainable pace. Hydration and fuelling are really important on these longer rides so have a sip from your bottle every 10 minutes and a snack, such as half a Rawvelo bar, every 30 minutes right from the start of the ride. Don’t wait until you feel hungry or thirsty.
Week 2
Week 2
Consolidating on the tempo session you did last week and building up the length of your endurance ride.
Ride 1: Banana Pepper 3X8 minutes Tempo or Non-Zwift option
Ride 2: Banana Pepper 3X8 minutes Tempo or Non-Zwift option
Ride 3: 120 minutes Endurance
Sticking to predominately Zone 2
Week 3
We’re upping the intensity a bit this week with two spicier mid-week sessions. Try to do some stretching and foam rolling in the evening.
Ride 1: Jalapeno: Sweet-Spot Intervals
A medium intensity workout that hits the sweet-spot of stimulating FTP boosting gains but isn’t so hard that it leaves you exhausted. You’ll ride three 10-minute blocks at “Sweet-Spot” which equates to 90% of FTP. Download the workout here.
Non-Zwift option: Similar to Banana Pepper but up the length of the efforts to 10 minutes and the intensity to mid Zone 3 - mid Zone 4.
Ride 2: Cayenne: FTP Pyramid Workout
Medium to hot intensity level efforts are balanced by fairly generous recoveries so, although you’ll be working hard, there’s always respite in sight. Expect to feel a bit of a burn on the way back down the pyramid though. Download the workout here.
Non-Zwift option: After your normal 10-minute warm-up do:
1-minute Zone 4
1-minute Zone 1
2 minutes Zone 4
2 minutes Zone 1
3 minutes Zone 4
3 minutes Zone 1
4 minutes Zone 4
4 minutes Zone 1
5 minutes Zone 4
5 minutes Zone 1
(work back down the pyramid)
Cool down with 5 minutes of easy riding.
Ride 3: 150 minutes Endurance
Sticking to predominately Zone 2
Week 4
After three solid weeks, the main focus of this week is a three hour ride at the weekend. With this in mind your second midweek ride is more focussed on recovery.
Ride 1: Jalepeno: Sweet-Spot Intervals or Non-Zwift option
Ride 2: Pimientos: Cadence builds
A fairly mild workout that focusses on building your leg speed and pedalling technique. The power targets are fairly low but it’s your cadence that you should really be focussing on. If you’re short of time, want a rest-day session or just want to give your legs some zip, go for this one. Download the workout here.
Non-Zwift option: Ride easy in Zone 1 for 45-60 minutes but, every 5 minutes, keeping gearing and resistance low, spin your legs up to maximum speed and hold for 10-15 seconds.
Ride 3: 150 minutes Endurance
As you’re out for 3 hours you might want to schedule in a café stop for refuelling or filling bottles. This is fine but keep the stop under 20 minutes or you’ll reduce the endurance benefits of the ride.
Week 5
Congratulations on getting through the first four weeks of the plan and nailing a three hour ride. This week is a bit easier to allow your body to recover and, in doing so, become stronger.
Ride 1: Thai Bird’s Eye: 2X20 minutes Sweet-Spot
A progression from the 3X10 minutes at Sweet-Spot Jalapeño session, that, if you’ve got an hour, is probably one of the best bang for your bucks workouts you can do. It’ll stimulate FTP gains, is long enough for some endurance benefits but won’t wipe you out completely. Download the workout here.
Non-Zwift option: Warm-up progressive for 10 minutes and then ride in mid Zone 3 - mid Zone 4 for 20 minutes, spin easily for 10 minutes and repeat. Cool down with 5 minutes of easy riding.
Ride 2: Pimientos: Cadence builds or Non-Zwift option
Ride 3: 90 minutes Endurance
Maybe do the same loop as you did in Week 1 and see how much quicker/easier it is.
Week 6
After an easier week, we’re taking advantage of your fresh legs and are aiming for your longest training ride of the plan.
Ride 1: Thai Bird’s Eye: 2X20 minutes Sweet-Spot or Non-Zwift option
Ride 2: Habanero: Zone 5 intervals
This is one of the spicier sessions you can do so you’ll need to be well rested and motivated. After a 10-minute warm-up, you’ll do five 3-minute intervals at Zone 5/VO2 intensity. If you want to improve on punchy climbs, bridging gaps or sustained attacks, this is the workout for you. Download the workout here.
Non-Zwift option: Warm-up progressive for 10 minutes and then ride in Zone 5 for 3 minutes followed by a 3-minute Zone 1 recovery - repeat for a total of five repetitions. Cool down with 5 minutes of easy riding. If using heart rate, do not try and hit Zone 5 too quickly of you’ll overcook the interval. Use the first minute to build through Zone 3 and 4.
Ride 3: 210 minutes
Don’t forget everything you’ve learned so far about pacing, eating and drinking and you’ll be fine. If you’re feeling strong in the final hour, try punching up a few climbs or including a 10-second sprint every 10 minutes.
Week 7
Brilliant work on having managed a 3.5 hour ride! This week is easier in terms of volume but does add some spicy intensity. This keeps you sharp but gives your body a chance to recover and really adapt to the training you’ve done - yes, you’ll get fitter by doing less! Don’t be tempted to try and squeeze another long ride in, the hay is already in the barn.
Ride 1: Santa Fe: Over/Under workout
A medium to hot intensity workout that focuses on 10-minute blocks of alternating 1-minute just below threshold with 1-minute just above it. This is a brilliant session for boosting FTP but be warned, the heat definitely builds with this one. Download the workout here.
Non-Zwift option: After your normal 10-minute warm-up do:
10 minutes alternating 1-minute mid Zone 3 - mid Zone 4 with 1-minute low Zone 5. Recover riding in Zone 1 for 5 minutes and repeat for a total of three repetitions. Cool down with 5 minutes of easy riding.
This is quite a subtle shift and you might find just knocking up your gears or resistance a notch does the job.
Ride 2: Carolina Reaper: Zone 6 intervals
The spiciest of the HotChillee workouts and a slightly milder version of the classic 1 min/1 min off pro workout. You’ll still do the same 15 reps, get a real sense of the burn but the interval lengths drop a bit as the workout progresses. Download the workout here.
Non-Zwift option: After your normal 10-minute warm-up do:
5 X 1-minute maximal with 1-minute recoveries
5 X 45 seconds maximal with 1-minute recoveries
5 X 30 seconds maximal with 1-minute recoveries
Cool down with 5 minutes of easy riding.
Ride 3: 90 minutes Endurance
No more than this but you can throw in some sprints again if you want.
Week 8 - Event week!
Congratulations on getting through the plan. One spicy session and a really light ride just to keep your legs ticking over and then the 100km #NoLimits Ride for Danny at the weekend. Approach it in exactly the same way as you did the 3.5 hour ride in Week 6, be really mindful of your pacing, hydration and fuelling and you’ll do great!
Ride 1: Serrano: 20 seconds on / 40 seconds off sprint workout
A fairly spicy classic sprint session that comprises of three 5-minute blocks where you’ll alternate sprinting hard for 20 seconds and the recovering for 40 seconds and then going again. Download the workout here.
Non-Zwift option: After your normal 10-minute warm-up do:
5 minutes of alternating 20 seconds maximal sprint with 40 seconds easy spin recovery
Spin easy to recover for 5 minutes and repeat for a total of three sets.
Cool down with 5 minutes of easy riding.
Ride 2: Pimientos: Cadence builds or Non-Zwift option
Ride 3: 100km