Century (100 mile) Training Plan

$99.00

Signed up for your first 100-mile century? Or chasing a faster, stronger finish this time around? This 12-week plan builds your endurance and speed gradually, so you cross the line feeling great.

26-page PDF, worksheet & training journal
Optional TrainingPeaks version — or just follow the PDF
12 weeks · 3–4 workouts/week (5–9 hrs, adjustable)
Train by feel, heart rate, or power. Plus, email access to Coach Kristen

Your big day is coming

Finish your century feeling strong

Ready to complete your first century? Or maybe you’ve ridden 100 miles before and want to feel better prepared — and finish faster — this time.

Either way, this 12-week plan builds your endurance and speed gradually, so event day feels like the payoff, not a shock to the system.

What’s included

Here’s what you can expect

26-page PDF planWorksheet, training journal, and email access to Coach Kristen.
Optional TrainingPeaks versionFollow it in the app, or stick with the PDF — your call.
12 weeks of workouts3–4 sessions a week, building steadily toward 100 miles.
5–9 hrs per weekModifiable around your schedule and real life.
Train your wayZones by feel, heart rate, or power — no monitor required.
The full playbookPlan your week, fuel, hydrate, recover, and much more.

This plan is great if…

You just signed up for your first century (road or gravel)
You’ve done one before and want to get faster and stronger
You want to make the most of your time on the bike

Maybe not if…

You’d rather work with a coach 1:1
You want a plan tailored to a specific race — try a custom plan
You’re focused on general fitness, not distance — the 12-week fitness plan may suit you better

Your coach

About Coach Kristen

Kristen Bonkoski is a USA Cycling certified coach and the founder of Femme Cyclist. Her favorite disciplines are mountain biking and bike commuting — though you’ll also find her cranking out a century on the road or touring with her husband and son.

If it has to do with two wheels, she loves doing it — and loves helping other women feel strong and capable on the bike.

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Good to know

Frequently asked questions

Do I need a heart rate monitor or power meter?

No — every workout can be done by feel (perceived exertion). If you have a monitor or power meter, you’ll get instructions for using those too.

Can I follow this for a gravel century?

Absolutely — the plan works for road or gravel centuries.

What if my schedule changes week to week?

The weekly hours are modifiable, and the plan includes guidance on adapting workouts around real life.

PDF or TrainingPeaks — which do I get?

Both. Use the PDF, follow instructions after purchase to get the plan in TrainingPeaks, or use whichever suits you best.

This is a downloadable PDF and/or TrainingPeaks plan. All purchases are final and non-refundable.