British cycling



We’re very pleased to have British Cycling partner with us on ToC100. With this perfect partnership comes training tips, plans and information to help you get the most out of your ToC100 experience.

Whether you’re a beginner and new to cycling or a complete pro when it comes to 100 mile sportives, we have training plans and advice for everyone.

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Riding 100 Miles

Riding 100 miles is a goal for many cyclists. On the British Cycling Insight Zone you will find everything you need to know to ensure that your century ride goes smoothly.


Sofa to 50km

The British Cycling 8-week sofa to 50 km training plan is ideal for the complete cycling novice who is currently sedentary and is looking to start cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.


Improver Plan – Up to 60 miles

The 12-week Improver plan is suitable for a variety of cyclists with the common end goal of completing a 100 kilometre (60-mile) sportive or ride. To start the plan, you should be capable of riding for 90 minutes. If you have already followed the Sofa to 50 km plan, this is the perfect progression. It is also ideal for cyclists who ride regularly but haven’t followed a structured training plan before or who are returning to the sport after a bit of a lay-off. If you are currently fit and active, doing at least three 60-minute bouts of exercise a week, but not necessarily a cyclist, this is also the plan for you.


Off-Season Base Builder

The 12-week British Cycling Off-Season Base Builder plan is ideal for intermediate and advanced riders who are looking to build base fitness. Whether your goals for next season are sportives, road races or time trials, this structured plan will help you to lay down the essential foundations for success.

You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week. If you are not currently at this level, you should start by following the Improvers plan.


DIY Training Plan

Although we would strongly recommend all riders to follow one of our structured Training Plans, we recognise that not everyone has the time to commit to these plans or require more flexibility. By following the guidelines below and using our Indoor and Outdoor workouts, you can fit your cycling training around your life.




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