100-Miler Cycling Program
Here’s a 12-week training plan to help you ride 100 miles / 160 km confidently, without bonking, blowing up at mile 70, or questioning your life choices at every hill. The plan builds endurance, climbing strength, sustainable pacing, and the fueling strategy needed to stay strong for 5–8 hours.
The 100-Mile Training Program follows a rhythm designed to build durability while keeping you mentally fresh.
- 12 weeks total — length matters more than speed.
- 3–4 rides per week — endurance, climbing, tempo, and a weekly long ride.
- Long ride is never rushed — you’ll build to 4–5 hours comfortably.
- Easy days are sacred — rest is part of the work.
- If a week overwhelms you — repeat it rather than pushing ahead fatigued.
- Weather / life happens — consistency > perfection.
This isn’t about “just finishing.” This is about finishing strong.
Target Athlete
Cyclists who:
- Can ride 90 minutes comfortably, and
- Want to complete a long charity ride, fondo, race, event, or personal challenge.
Time Commitment
- 3–4 rides per week
- 60–140 minutes per session (longest weekends)
- Optional yoga / strength on light days
What This Plan Builds
- Aerobic base for 5–8 hours of work
- Pacing control for rolling + flat courses
- Climbing strength + repeatability
- Tempo power for “comfortably fast” cruising
- Fueling intuition — carbs, fluids, salts, timing
- Mental endurance & saddle tolerance
Equipment
Required
- Bike + helmet (road, gravel, hybrid — all good)
- 2 bottles minimum (3 if bike can carry)
- Nutrition storage (jersey pockets, frame bag, etc.)
Optional but recommended
- Padded shorts or bibs
- Bike computer or phone mount for pacing + fueling timers
- Electrolyte tablets or drink mix
- Portable pump + spare tube / CO₂
Endurance Rides 🐉
Your aerobic engine. These build the ability to ride forever.
Climbing / Strength Rides ⛰️
Low-cadence work (<70 rpm) → strong legs + confident hills.
Tempo / Threshold Work ⚡
Sustained, “comfortably hard” efforts → faster cruising pace.
Simulation Rides 🧪
Long workouts that rehearse pacing, fueling, comfort, and mindset — so event day feels familiar.
Warm up and cool down the exact same way as the 50-miler:
- 5–10 min easy spin before and after each ride
- Add high-cadence bursts (20–30 sec) in the warmup when legs feel sluggish
- Light stretches + breathing help recovery a ton
Nutrition & Hydration
Start early — fuel before you feel tired.
| Duration into ride | What to take |
|---|---|
| 0–45 min | Water only |
| 45–120 min | Water + 30–60 g carbs/hour |
| 2–6 hours | Water/electrolytes + 60–90 g carbs/hour |
| 6+ hours | 60–90 g carbs/hour + extra sodium |
Rotation ideas per hour:
- 1 bar + ½ bottle sports drink
- 1 gel every 20–30 min + water
- PB&J + banana + electrolyte tabs
If your stomach gets cranky:
- Switch to more liquid carbs
- Slow down briefly — digestion improves fast
Big rule: Don’t try anything new on event day.
Modifications
- Using an e-bike
Keep assist low enough that you can hold 75–95 rpm and still feel challenged. - Limited to 3 rides/week
Keep Tuesday + Friday + Saturday. Skip Wednesday. - No hills available
Simulate climbing with big ring, 60–70 rpm on flats. - Pain or injury
Drop to Z1–Z2 only for 5–10 days — do NOT push through joint pain.
Follow the weeks in order. Slow > sloppy > skipped > burned out.
Legend:
R = Ride • Z2 = Aerobic • EZ = Very easy • Y = Optional yoga • S = Optional strength
WEEK 1 — Base Rebuild
| Day | Session |
|---|---|
| Mon | Rest or Y (20 min) |
| Tue | R — 60 min (Z2) steady |
| Wed | R — 50 min EZ |
| Thu | Rest |
| Fri | R — 60 min with 4 × 5-min low-cadence hills (60–70 rpm) |
| Sat | R — 90 min long ride (Z2) |
| Sun | Optional Y or S |
WEEK 2 — Longer Endurance
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 65 min (Z2 steady) |
| Wed | R — 50 min EZ |
| Thu | Rest |
| Fri | R — 60 min with 2 × 8-min tempo (Z3) |
| Sat | R — 100 min long ride (Z2) |
| Sun | Optional Y or S |
WEEK 3 — Strength & Cadence
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 65 min with 5 × 5-min hills / low cadence |
| Wed | R — 45 min recovery spin |
| Thu | Rest |
| Fri | R — 50 min with 6 × 1-min fast spins (100+ rpm) |
| Sat | R — 110 min long ride |
| Sun | Optional Y or S |
WEEK 4 — Tempo Development
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 70 min with 3 × 10-min tempo (Z3) |
| Wed | R — 45 min EZ |
| Thu | Rest |
| Fri | R — 55 min with 4 × 3-min hard (Z4) |
| Sat | R — 120 min long ride |
| Sun | Optional Y |
WEEK 5 — Endurance + Fueling
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 70 min Z2 (drink every 10–15 min) |
| Wed | R — 50 min EZ |
| Thu | Rest |
| Fri | R — 60 min with 3 × 8-min tempo (Z3–4) |
| Sat | R — 130 min long ride (full fueling practice) |
| Sun | Optional Y or S |
WEEK 6 — Strength & Durability
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 75 min with 4 × 6-min hills / low cadence |
| Wed | R — 45 min EZ |
| Thu | Rest |
| Fri | R — 60 min endurance Z2 |
| Sat | R — 135–140 min long ride |
| Sun | Optional Y |
WEEK 7 — Tempo Power
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 75 min with 3 × 12-min tempo (Z3) |
| Wed | R — 45 min EZ |
| Thu | Rest |
| Fri | R — 60 min with 4 × 3-min hard (Z4) |
| Sat | R — 145 min long ride |
| Sun | Optional Y or S |
WEEK 8 — Simulation I (Race Strategy)
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 70 min Z2 |
| Wed | R — 50 min EZ |
| Thu | Rest |
| Fri | R — 55 min with short bursts 6 × 1-min high cadence |
| Sat | R — 150–165 min “big simulation ride” (gear, pacing, fueling exactly like event) |
| Sun | Light mobility |
WEEK 9 — Absorb + Sharpen
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 60 min Z2 |
| Wed | R — 45 min EZ |
| Thu | Rest |
| Fri | R — 60 min with 2 × 10-min tempo |
| Sat | R — 120 min long ride (lighter than simulations — freshen up) |
| Sun | Optional Y |
WEEK 10 — Simulation II (Peak Ride)
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 70 min Z2 |
| Wed | R — 45 min EZ |
| Thu | Rest |
| Fri | R — 50 min endurance |
| Sat | R — 170–185 min peak ride (this is the final “dress rehearsal”) |
| Sun | Very light mobility / complete rest |
WEEK 11 — Taper
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 60 min Z2 |
| Wed | R — 45 min EZ |
| Thu | Rest |
| Fri | R — 50 min with 3 × 30-sec leg openers |
| Sat | R — 75–85 min easy |
| Sun | Rest |
WEEK 12 — Event Week
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 50 min EZ with 4 × 15-sec leg openers |
| Wed | Rest |
| Thu | R — 30–40 min super easy spin |
| Fri | Rest / prep gear / pack nutrition |
| Sat | EVENT DAY — 100-MILE / 160-KM RIDE 🚀 steady pacing + fuel often |
| Sun | Celebration + reflection + good food |
A 100-mile ride is a serious human achievement. Finishing one changes the way you see yourself — permanently.
Absorb the Work 🚴
- Take a recovery week with easy spins and short rides.
- Save a favorite route or note a power, speed, or time improvement.
- Ride for feel — no targets, no pressure.
Keep the Momentum 🔁
- Repeat the final few weeks to sharpen fitness and consistency.
- Build into a longer endurance block or structured interval program.
- Choose an event, group ride, or personal route to train toward.
Stay Balanced ⚖️
- Heavy legs? → yoga or light strength to restore range of motion.
- Plateaued? → reduce volume briefly, then rebuild.
- Burned out? → ride somewhere new, leave the computer at home.
Cycling fitness compounds quietly. Keep showing up and let the engine grow.
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Route Planner Bike Fit Assistant Quick starting points for size & contact points. Refine with a pro fit as you progress. Units cm
in Height Inseam Measure barefoot from floor to groin. Riding Style Road / Endurance
Gravel
MTB (Trail/XC)
Tri / TT
Commuter / Hybrid Frame Size
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— Saddle Height (BB
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