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Century Ride Training Schedule
Completing a century is to a cyclist what completing a marathon is to a runner a milestone accomplishment that many long to attain. Although riding 100 miles in one day may sound unthinkable to a beginning rider, almost anyone can complete a century given proper training and dedication.
The schedule seen below is designed for a novice cyclist those that currently ride less than 3 times per week or less than 50 miles/week.
12 Week Training Schedule
|
|
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Total Mileage |
|
Pace* |
|
Easy |
Hills |
|
Mod |
Mod |
Easy |
|
|
Week |
|
|
|
|
|
|
|
|
|
1 |
Off |
8 |
12 |
Off |
10 |
Off |
20 |
50 |
|
2 |
Off |
10 |
14 |
Off |
12 |
Off |
25 |
61 |
|
3 |
Off |
10 |
12 |
Off |
12 |
10 |
30 |
74 |
|
4 |
Off |
11 |
14 |
Off |
13 |
12 |
35 |
85 |
|
5 |
Off |
12 |
16 |
Off |
14 |
14 |
40 |
96 |
|
6 |
Off |
13 |
18 |
Off |
15 |
16 |
45 |
107 |
|
7 |
Off |
14 |
20 |
Off |
16 |
18 |
50 |
118 |
|
8 |
Off |
15 |
22 |
Off |
17 |
20 |
55 |
129 |
|
9 |
Off |
16 |
24 |
Off |
18 |
22 |
60 |
140 |
|
10 |
Off |
18 |
22 |
Off |
24 |
24 |
65 |
153 |
|
11 |
Off |
20 |
20 |
Off |
24 |
22 |
65 |
151 |
|
12 |
Off |
20 |
18 |
Off |
20 |
Off |
Century |
158 |
*Pace:
Easy = leisurely, fun pace, can easy talk while riding
Mod = moderate pace, 65-70% of max heart rate
Hills = hilly route should be incorporated into ride
Training Tips:
- Find a partner(s): Having a friend or two to train with makes it harder to skip days and provides for easier, faster feeling rides. If you can't find a training partner visit your local bike shop or join your local bike club both have regular training rides in which you can participate.
- Cadence: A pedal stroke of 75-100 revolutions per minute will help keep you working comfortably and efficiently.
- Nutrition: Experiment with your nutrition regimen on the longer rides. A general rule of thumb is to consume 1 gel every 45 minutes - 1 hour and drink 1 bottle (20 - 24 oz) of water and/or sport drink per hour. Consider an energy bar or banana at the halfway point of the ride as well. Experiment to make sure and find out what combination works best for you.
Century Day: Remember to enjoy the day and ride at your own pace. Participating in a century is not a race to the finish, think of it instead as a journey.
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