training for first century and have questions

[cyclingmama]

Hi all. I'm a newbie here, and making my return to cycling after about a five year break (during which I had two children). I have my eyes on a century at the end of July. I really want to do it --- in the past when I was cycling I did several multi-day charity rides, but I've never done a full century in one shot. My issue is with finding the time to get my rides in.

I have been going to the gym regularly since January, started at 3 days a week and now am at 5 days. Three days I do 30min cardio (elliptical or treadmill) followed by 30 min strength training. Twice a week I take a group class, either two spin classes or one spin and one kickboxing. I don't want to give up my gym time entirely (esp. the strength trainining) but I am having a hard time trying to figure out where to fit in rides, given my two young kids (age 2.5 and 4.5) and a full time job. Right now I go to the gym early in the morning -- need to be back by 6:30 to shower and dress for work before getting the kids up at 7. Spin class I do on my lunch hour and either spin or kick on Saturday mornings.

I can bike commute to work once a week, but not more than that. I typically drive the kids to daycare and pick them up, as the daycare is closer to my work (DH's work is in the opposite direction from home). DH will do drop-off and pick-up once a week, but really can't do any more than that, as he typically arrives late to work and has to leave early to do it.

So, the schedule I have come up with is as follows:

Mon - strength training at gym 5:30-6:30am
Tues - one hour spin class
Wed - ride 5-6:30am
Thur - strength training at gym 5:30-6:30am
Fri - ride to work (8miles each way, and I can make the morning ride longer)
Sat - 3-4 hour ride
Sun - rest

I have two concerns: one, is that enough riding time to be ready for the century? I can follow this schedule for 12-13 weeks, providing the weather allows for some outdoor rides starting next week. I could replace the Tues spin class with another early morning ride, but I like spinning, and I get in some good interval training. I can also do 30 min on a stationary bike on my gym days rather than elliptical or treadmill.

And two, is it overall too much, am I allowing enough rest/recovery time?

Any advice/idea/thought/comments welcome. Thanks!

[indysteel]

Sure you can do it; it just might not feel so good. :p

My initial thought is that you would be better off--if your schedule allows--doing another long ride on Sunday and to take your rest day, instead, during the week. In the absence of being able to ride more during the week, adapting your body to do back-to-back long rides over may be the next best thing. If you can, try to fit in at least one ride in the 70-75 mile range before the event, too. How many miles are you currently doing each week? What kind of century is it (flat, rolling or mountain)? If there's any kind of climbing, you will need to specifically train for that too.

[cyclingmama]

This is the route description (included the 75 mile option description b/c the century is that plus some):


75 Miles/Three State Challenge: An exhilarating and challenging ride through three states. A loop east through Connecticut, north into Massachusetts, and west back to Copake Falls, New York, before the return to Millerton. Riders climb through Mt. Washington Forest in southern Massachusetts and are rewarded with a breathtaking descent into New York. Includes some especially hilly and demanding terrain. Cumulative elevation gain: 5,590 feet.

100 Miles/Three State Century: Same as the 75-mile ride plus an additional 25-mile loop south and east to Kent, Connecticut. A long and challenging ride with some mountainous terrain. Cumulative elevation gain: 8,105 feet.

How much climbing-specific training will I have to do for that? There is a great 30-mile hill climb loop near where I live, over a mountain, that I hope to include on my weekend rides but I probably can't do those kinds of hills on weekdays. I also try to really challenge myself on climbs in spin class, pushing the resistance and doing seated climbs.

I might be able to do back to back long rides on some weekends, but certainly not all. DH is training as well, so we will either be taking turns riding and watching the kids, or finding childcare for our weekend rides. Add in the kids' swim lessons, soccer practice, playdates, birthday parties, and, well, you get the gist.

I'm wondering if I am setting my sights too high, and if I should just do the 55 or 75 mile route instead at the same event, but I can't bring myself to give up on the hope/desire to do the century.

[makbike]

Stick to your plan to conquer the century but if on that day things are not going well listen to your body and alter your plans - ride the 75. Remember, it is all about having fun and when you stop having fun it is time to get off the bike. Your body will speak loudly and clearly if you are not having a good day.

[SouthernBelle]

What do you do with the children when at the gym? Do they have child care? Could they go in childcare there for weekedday rides?

Also can you ride while they are practicing soccer, etc.

When I was training last year, I rode 4-5 days a week. I needed at least 2 rest days and took a 3rd if I was really tired.

[indysteel]

I'm a flatlander, so a century with over 8,000 feet of climbing would take regular training for me to handle comfortably. Definitely work some hills in during your longer weekend rides. Spinning will help, but having spent a winter doing a lot of it myself, I am of the opinion that there's no training substitute for real climbing.

I think SouthernBelle's advice is good. Listen to your body. Eat and drink smart during the ride. Stretch and rest as needed (although I think too much rest during a century can be counterproductive in that your muscles get cold).

[cyclingmama]

Thanks for the feedback and advice. I'm trying to work through what will and won't work for me. I KNOW there is a way to make this work, I just need to figure it out.

SouthernBelle - I go to the gym in the wee hours of the morning, while the kids and DH are still sleeping, and/or during my lunch hour from work (kids are at daycare/pre-K while I work). Saturday mornings the kids either stay home with DH or go the child care at the gym, usually the latter so we can all swim together after my class. I can do some weekday morning rides during the same time frame, but need to be home by 7am at the latest, so I'll have, realistically, a 90 minute ride. If I need to to be ready for the century, I'll ride 4days a week in the early mornings plus the long weekend ride, but that probably means giving up some strength training. I could try riding in the early morning and strength training at the gym at lunch time, and then just listen to my body in terms of whether that is pushing it too much to do ride and go to the gym on the same day.

I live in a fairly hilly area, not far from the foothills of the Catskill Mtns in NY, so there are definitely good hill routes. I'll need to seek them out for sure.

[indigoiis]

What I have found works best is building up your weekly mileage slowly. I'm doing a century June 1st and I started training first week of April. Midweek rides were limited to 5-10 miles, upping that by a couple of miles each week. Weekend rides started out at 15-25 miles each until week 4 where I upped them to 30-40 miles each. Now for the rest of this month, my midweek rides are 11-15 miles at a time, and my weekend rides are 45-60 miles at a time. Lately I take Thursdays and Friday's off the commute because of kid schedules, but I squeeze in extra miles on Monday and Tuesday to make up for it. And I do think while cross training is helpful, it's really really important to have TITS (time in the saddle) as well.

Hill training can be done in 45 minutes. Go out, find a hill, and go up and down five times. Practice shifting and different climbing methods.

Learning to snack on a bike, remembering to drink water while riding, and feeling balanced and comfortable all really help with a century. A lot of it is psychological, from what I found last year training for my first.

[cyclingmama]

indigoiis - what you describe sounds very similar to what I have in mind. The century is July 28, I am starting now to just get out there and get a few miles in and get the feel of my bike again (boy, its been a long time!) and I hope to be really training by mid-May. I was going to start my mid-week rides at 10-12 miles, and my weekend rides at about 30, gradually adding on miles each week.


Hill training can be done in 45 minutes. Go out, find a hill, and go up and down five times. Practice shifting and different climbing methods.

Is doing this once a week sufficient??

What I am leaning towards now (with help from advice from all of you) is to do morning rides on M, W, F; gym time in the mornings on Tu, Th; spin class at lunchtime on Tu; and long rides on Sat. If I know in advance that I'll be able to fit in back to back long rides on Sat/Sun, I'll take Thursday off and do that instead.

At this point I wish it would just get warm!!!! I wanted to ride this morning, but it was 36 degrees with ice on my driveway, so I went to the gym instead. I'm a wus when it comes to the cold.

[indigoiis]

When it's below 40 I wear my underarmor and a balacava. You warm up soon enough!

Also, be sure not to "overwork" yourself. You don't need to go nuts - enjoy the training and you will enjoy the century more.

And yeah, one day a week on your local hill should be enough. Start with two times up. Next week do three. Week after do four. etc.