stevehollx

I am looking to beat my time in a 100k mountain ride in April, which has 5000' of gain and a nice 3000' sustained climb. I have done it in 4h7m, which was 16mph (Strava estimates 157w avg), and looking now to break the 4h mark this year.

I've been off the bike the last few years, only getting in 500-1000 miles a year since. I just tested my FTP in swift and it was sadly 146w (2.2 w/kg); cardio is okay from running but lacking lasting leg strength. I don't really have base miles on my legs, but have been running about 20mi a week since October.

Typically to prepare for this in the past, I would run in the winter until Daylight Savings time, and then just start riding 8h/wk with bigger rides on weekends around 50mi and 3k' climbing.

I was thinking of doing a more formal training plan this year to prep, and doing more things like Sweet Spot intervals. I am eyeing the 'Time Crunched Cyclist' 11wk plan, which has 2 'steady state' intervals a week and 2 'endurance miles' on weekends. With this plan, there aren't any longer rides or focus on climbing, and I've heard criticism that that plan doesn't hold up for 3+ hour rides.

Any thoughts or suggestions? Should I stick to the plan? Maybe adapt the Endurance Miles on weekends to be a little longer with more climbing? Or will that sacrifice the effectiveness of the weekday intervals?

Heathpack 

I'm assuming you meant to say that your event has 5000 feet of climbing overall with one sustained 3000 ft climb.

I was new to cycling a few years ago and after 6 months of cycling decided to train for a century. I did exactly what you describe- I rode the Time Crunched Cyclist's intervals mid week and longer rides specific to my event on the weekends. It worked well for me and I'm a 50 yr old woman (who therefore needs more recovery time than most people here).