Joseph Albo — Solo Sub-4 Century (100 Miles)
Structured Speed

Solo Sub-4 Century — Joseph Albo’s 100-Mile Breakthrough

One rider. 100 miles. Under four hours. No draft—just pacing, patience, and precision. This is the CIS approach made visible: structure first, speed second.

100 Miles (Century) Sub: 3:27:33 29.0 mph Average Solo / No Draft
  • Data-driven pacing plan that held under pressure
  • Aero-smart position refined for real-world speed
  • Fueling strategy matched to intensity and duration
  • Calm execution: no panic spikes, no wasted watts

Joseph’s ride isn’t a lucky day—it’s a blueprint. The same disciplined, repeatable process we use every week: build the engine, shape the position, execute the plan. Results follow.

“Precision over panic.” When the numbers said “maybe,” the work said “go.”
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Joseph Albo during his solo sub-4 century effort
Solo, steady, and structured—100 miles under four.

Case Study: Joseph Albo — The Journey to a Solo Sub-4 Century (100 Miles)

Background: Joseph Albo is an endurance cyclist with a passion for long-distance time trials. His journey to increasingly demanding century goals shows how discipline, smart pacing, and targeted coaching unlock new levels. After two independent breakthroughs, Joseph partnered with CIS Training Systems’ Masterclass Elite Coaching. Using advanced analytics and a comprehensive Power Profile, CIS designed a holistic program that culminated in a solo sub-4-hour century.

Start with clarity: map your engine with a Power Profile, then execute with Precision Coaching.

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  • Sub-5 Hour Target
  • Route 17 PR
  • Aberdeen → Jamestown Solo Sub-4 Century

The Milestones

Solo Century TT

Solo Century TT — Sub-5 Hour Target

Date & Location: Oct 6, 2020 | Rocky Point, NY
Goal: Complete a century in under 5 hours.
Outcome:

  • Time: 4:41:25
  • Distance: 100.14 miles
  • Avg Speed: 21.4 mph
  • Normalized Power: 175 W
  • Heart Rate Reserve Avg: 84%
  • Efficiency Factor: 1.03
Route 17 TT

Route 17 — 100-Mile Solo TT PR

Date & Location: May 8, 2021 | Essex County, VA
Goal: Break 4:20 and improve the PR.
Outcome:

  • Time: 4:22:29
  • Distance: 100.12 miles
  • Avg Speed: 22.9 mph
  • Normalized Power: 171 W
  • Heart Rate Reserve Avg: 90%
  • Efficiency Factor: 0.98
Sub-4 Hour Century

Aberdeen → Jamestown — Sub-4 Century (Solo)

Date & Location: Apr 6, 2024 | Aberdeen, SD
Goal: Complete a solo sub-4-hour century.
Outcome:

  • Time: 3:27:33
  • Distance: 100.16 miles
  • Avg Speed: 29.0 mph
  • Normalized Power: 211 W
  • Heart Rate Reserve Avg: 93%
  • Efficiency Factor: 1.17

Graphical Insights

3x55 Zwift Report

3×55 Zwift Report

Structured endurance blocks to raise aerobic ceiling and durability at sub-threshold power.

TrainingPeaks Review

TrainingPeaks Review

Trend analysis shows gains in NP, heart-rate efficiency, and cadence control across mesocycles.

Sub-4 Performance Graphs

Sub-4 Performance Graphs

Even pacing and minimal spikes: no wasted watts, higher average speed, calmer execution.

Key Takeaways

  • Coaching multiplies the work: Targeted plans convert strong fitness into elite execution.
  • Pacing & cadence: Smooth pedaling saves the legs for the late miles.
  • Aerobic development: Higher efficiency factor = more speed per watt.
  • Mindset: Precision over panic—calm execution under pressure.

Ready to engineer your breakthrough?

Your fastest century starts with clarity. Profile the engine, target the limiters, and execute a plan you can trust.

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