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Training Plan: 100 Mile Ride - Beginner
Duration / Intesity: 12 weeks, 4 - 6 workouts per week


100 Mile Ride - Beginner
Mon Tue Wed Thu Fri Sat Sun
1 Easy Ride
35 mins
Rest
Intervals
3x3 mins
Core
Hill
3 reps
Easy Ride
40 mins
Long Session
60 mins

Day 1 - Get out on that bike and smile! Also... check everything is working.

Chill, make changes to your bike to get it comfortable for the next 12 weeks.

3 mins hard, 3 mins slow... and repeat that 3 times! Simple. (remember to warm up and cool down!)

3 times 1 min plank!

Find a horrible hill... let's get up and down it... 3 times!

40 mins of gentle spinning, this is what we like to call a 'recovery ride'.

First long session on the bike, legs are going to hurt but these sessions are key!

2 Rest
Core
Race Pace
45 mins
Easy Ride
30 mins
Intervals
3x3 mins
Rest
Long Session
80 mins

Do some stretching today, hopefully you'll be feeling Sundays ride.

3 times 1 min plank!

FAST! Try and go at a pace you think you would like to maintain on race day.

Simple, slow and relaxed!

Intervals again! 3 mins hard, 3 slow... and repeat. (remember to warm up and cool down!)

Did you hit 8 hours sleep a night? This week, try and have 10mins a day to yourself to relax... no screens allowed

You're getting the distance in now, enjoy these long sessions, perfect for a group ride!

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