This is a 16 week plan designed for those riders with a goal of riding over 100 miles. It will take you through every phase from establishing a solid base, building up your endurance, as well as working on your top end speed. While it's not necessary to have previous riding experience, it is advised that you gain some exposure to road riding before tackling this training plan.
As you build your base fitness and extend your training rides you'll be working towards a goal of riding over 100 miles and finishing comfortably. This plan includes at least 1 day off (Monday), as well as strength training, some interval work, tempo rides, and long rides on the weekends. While it's recommended that you establish your heart rate or power zones during this plan, you can also train by using Rate of Perceived Exertion-RPE. Use this chart to help you understand the workouts.
Rate of Perceived Exertion Scale = 1-10
Zone 1- RPE=1
Zone 2- RPE=2
Zone 3- RPE=3
Zone 4- RPE=4-5
Zone 5- RPE=6
Zone 6- RPE=7-8
Zone 7 (Max Effort)- RPE=9-10
For more information please visit Thomas Endurance Coaching