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How to Train for a 100-Mile Bike Ride

Jordan Grauer shares his 12-week plan.

WEEK 1 TUES Speed work. 60-minute ride, including 10 minutes at a bit faster-than-normal pace
THURS Middle distance. 60-minute ride
SAT Long distance. 30 to 35 miles (maybe two hours)
SUN Middle distance. 15 to 20 miles
WEEK 2 TUES Same as previous week
THURS 65-minute ride
SAT 35 to 40 miles
SUN Same as previous week
WEEK 3 TUES 60-minute ride, including two 10-minute intervals at a harder effort
THURS 70-minute ride
SAT 40 to 45 miles
SUN 20 to 25 miles
WEEK 4
(RECOVERY
WEEK)
TUES 60-minute ride
THURS 60-minute ride
SAT 40 to 45 miles
SUN 15 to 20 miles
WEEK 5 TUES 75-minute ride, including 15 minutes at a harder effort
THURS 75-minute ride
SAT 45 to 50 miles
SUN 20 to 25 miles
WEEK 6 TUES Same as previous week
THURS 80-minute ride
SAT 50 to 55 miles
SUN 25 to 30 miles
WEEK 7 TUES 75-minute ride, including two 15-minute intervals at harder effort, 5 minutes easy recovery in between
THURS 90-minute ride
SAT 55 to 60 miles
SUN 30 to 35 miles
WEEK 8
(RECOVERY
WEEK)
TUES 75-minute ride, including 20 minutes at a harder effort
THURS 75-minute ride
SAT 50 miles
SUN 20 to 25 miles
WEEK 9 TUES Same as previous week
THURS 90-minute ride
SAT 65 to 70 miles
SUN 35 to 40 miles
WEEK 10 TUES 75-minute ride, including three 10-minute intervals at harder effort, 5 minutes easy recovery in between
THURS 90-minute ride
SAT 75 to 80 miles
SUN 40 to 45 miles
NOTES Do your longer rides at an easy effort, at about a 4 on a 10-point scale. You can swap the activities on the two weekend days if that works better with your schedule. And if you have time, consider adding easy recovery rides of up to an hour on Wednesdays and/or Fridays.

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