Cycling Training Plan

Thursday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) – Sunday event, Power based 3x/week

When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.

Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 miles (160km) Century FASTER than previously.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cycling events over varying distances and my success coaching hundreds of cyclists & triathletes.

Starting 16 weeks before Your century (you can start any Monday), this plan progresses through phases to build you to your peak performance. Each week contains three rides and a flexibility training session. You will build up to cycling to over five hours in a single session. This programme is Power-based. You will need a power meter to follow this programme.

Prior to using this plan, you should be able to ride non-stop for 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

Further details can be found here:

Questions? Please visit us on the web at or email me directly at:

Training for another race distance? I also have training plans for Iron-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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