
Sample Cycling MesocycleCan be used in preparation for century ride (100 miles or 161 km) or recreational tour 
ExRx.net > Aerobic Conditioning > Program 

Week (110) Total Miles: 1000.
3 x 25 miles
Goal: 75 miles
3 x 2530 miles
Goal: 80 miles
3 x 20 miles 1 x 30 miles Goal: 90 miles
3 x 20 miles 1 x 40 miles Goal: 100 miles
1 x 20 miles
1 x 30 miles
1 x 40 miles
Goal: 90 miles1: Building 2: Building 3: Building 4: Peak 5: Recovery
2 x 30 miles 1 x 40 miles Goal: 100 miles
1 x 20 miles 1 x 40 miles 1 x 50 miles Goal: 110 miles
2 x 35 miles 1 x 55 miles Goal: 125 miles
2 x 20 miles 1 x 40 miles 1 x 60 miles Goal: 140 miles
2 x 25 miles 1 x 40 miles Goal: 90 miles
6: Building 7: Building 8: Building 9: Peak 10: Recovery
Week (110) Total Kilometers: 1630.
3 x 40 km
Goal: 120 km
3 x 45 km
Goal: 135 km
3 x 35 km 1 x 45 km Goal: 150 km
3 x 35 km 1 x 60 km Goal: 165 km
1 x 35 km
1 x 45 km
1 x 65 km
Goal: 145 km1: Building 2: Building 3: Building 4: Peak 5: Recovery
2 x 45 km 1 x 70 km Goal: 160 km
1 x 35 km 1 x 65 km 1 x 80 km Goal: 180 km
2 x 55 km 1 x 90 km Goal: 200 km
2 x 35 km 1 x 60 km 1 x 100 km Goal: 230 km
2 x 40 km 1 x 65 km Goal: 145 km
6: Building 7: Building 8: Building 9: Peak 10: Recovery