Metric Century training plan

[moonischasingme]

Hi guys,
I'm pretty new to cycling. I bought my first road bike in February of this year, and have since competed in two sprint triathlons with it, but the furthest I have gone is 20 miles.

I am signed up for a Metric Century on Dec. 11,2010 to benefit ALS. I have scoured the internet for training plans, but can only find those for a full century.

Anyone know of any good training plans? I have 14 weeks, with the race being at the end of that 14th week.

I am not sure if it is better to train based on miles or actual hours on the bike?

Thank you for any help!
-Nicole

(ps: if anyone is interested, check out my blog for a raffle to raise money for the Metric Century RIDE TO DEFEAT ALS. )

[TrekTheKaty]

I don't have a written plan, but here's some advice:

Make one ride a week a "long" ride. Add 10% per week or 5 miles. (If the longest ride you have done this summer is 20, do a 25-miler next week). Add in a rest week on occasion, if you need it (weather or "life" will usually do it for you). Something like this:

25
30
rest
36
43
rest
51
rest
Metric

Work up to 50 miles or so, if you can. (My BIL did a century with a long-ride of 45, but I don't recommend it).

Work on hydration and what food you can tolerate and fuel you up. I don't rely on what I'm given at organized rides.

Find a few local organized rides if you can. In St. Louis, Trailnet does organized fun rides as long as 44 miles. Good way to find new routes and practice your "road" skills.

[moonischasingme]

TrekTheKaty,
Thanks for the tips.
I am trying to find a group ride, but most of the cycling clubs seem to be older men in my area. There is a woman's ride from my bike shop, so i am going to look into that. I do most of my riding on a bike trail, so I suppose I need to get much more comfortable with riding with cars, etc.

I liked your plan because it is sort of what I worked out on my own, by having one long ride per week, and adding 5 miles every week, or sometimes sticking with one mileage for 2 weeks..something like this:
Week 1: 20
Week 2: 25
Week 3: 25
Week 4: 30
Week 5: 35
Week 6: 35
Week 7:40
Week 8: 40
Week 9: 45
Week 10: 50
Week 11: 50
Week 12: 55...etc.
But you definitely think I should take off one week of rest, or just one long ride rest at times?

Thank you again!

[TrekTheKaty]

You just don't want to over train and burn out. If you have the luxury and don't feel like riding one week. Don't. It should be fun :)

If you are riding on a trail instead of the street, you may want to do time instead of mileage as you get farther along. The Katy Trail in Missouri is fine gravel and slows me about 2 mph, compared to the road. If this is the case, you may want to consider seat time instead of mileage, or a mix of both.

[moonischasingme]

I should have clarified...it's a "trail," but paved. Pinellas Trail in Florida:)

[Lemongrass]

Moonischasingme:

I was in a similar situation last year. I went from my longest ride being 14kms to riding the 100km leg of the Around the Bay in a Day ride in October. Did it in just under 4 hours on a flat bar, too, and felt I could have kept riding for another hour or so.

I followed the program here: http://www.bv.com.au/file/file/ATB%202010/Training/HBA%20100km%20Training%20Program.pdf

A friend of mine tweaked the program so the Tues and Thurs ride included intervals, and the Wednesday ride included hills.

Hope this helps and good luck! Let us know how the training is going.