Train for faster or longer?

So I hope to do a century this fall. Longest ride to date is 50+/-. I haven't been back on the bike yet this season.

I've read a lot of articles on working up to a century. I'm really not too worried about the distance--I think I could work up to it fairly easily, especially since I've been working out all winter, which I haven't done before. What I'm worried about is my average speed.

I'm not fast (I don't run fast, either--I'm just slow). When I rode with the group last summer, I could keep it up there around 12-14, I guess. By myself it hovers around 11. I would be bringing up the rear for sure at 100 miles at that speed!

So what do I concentrate on? Could I spend the first part of my season building up my speed and build up the distance later? Vice-versa? How?

Thanks,
Karen

The training plan that I just finished would mix it up. If you have time to ride on both weekend days, I would do speed intervals on Saturday, then do a long somewhat easier ride the next day. Do them in that order, so you have plenty of strength for the intervals.

I've always heard to add no more than 10% per week. So, start with your 50 mile rides, next week do 55, then 60.5, etc.

I have no experience doing event-type training for the bike, so keep that in mind... But for running, it's typical to start with an endurance period (slowly building distance), move to "strength" (for running, this would be hills & fartleks), and then start adding in speed (hard, timed/paced intervals). During the speed phase, overall weekly distance might decline but the distance of the long run would either be held constant or gradually keep increasing. It seems like a modified version of this, compressing the endurance phase (usually the longest) and adding in speed earlier, might suit your goals????? But I'm no expert so...

Either Runners' World or Running TImes had an interesting article a year or so ago on alternate ways to periodize training. Worth googling maybe.

Quote:

---

Originally Posted by Pedal Wench

The training plan that I just finished would mix it up. If you have time to ride on both weekend days, I would do speed intervals on Saturday, then do a long somewhat easier ride the next day. Do them in that order, so you have plenty of strength for the intervals.

I've always heard to add no more than 10% per week. So, start with your 50 mile rides, next week do 55, then 60.5, etc.

---

I think you can work on both at the same time. I use my weekday training rides, which are 24 miles or so, to work on speed. You can do intervals or just try ot keep up with a group that's a bit faster than you. During the weekend, I do longer, somewhat slower rides. Of course, the Type A in me usually wants to ride faster on the weekend than I probably should, but that's another story!

Good luck with the century!

By the way, how fast do you spin? If you aren't already, try to find a gear(s) that allows you to spin in the 80-100 rpm range. That may help you with both of your goals.

All really good info. But I do have one question.

What the heck is a fartlek????

I really have this idea that March is going to miraculously clear off to be sunny and warm, and I will begin cycling in earnest. March is almost here, tho, and the skies are gray and it's cold outside. If I could just get out and ride, I think my question would answer itself. Not the one about the fartlek, though. :)

Karen

I always love Google's "define" feature:

http://www.google.ca/search?client=f...=Google+Search

Not always on the nose, but this time it's good!

Enjoy!

Thanks, Grog. Somewhere in the deep recesses of my mind, the meaning was in there. (IOW, I'd heard the word before.) Now I know. :D

I think I spin in the 80-100 range for sure. Sometimes I count my strokes when going uphill just to keep my mind off of things. (Counting is a calming behavior for me.) So definitely I spin in that range.

It did clear off today to be gorgeously sunny--but it's under 40*. No thanks. I did need some sunshine, though.

Thanks!
Karen

I might be crazy, but I didn't do that much training for my first century. I did my usual hard and or long riding, but nothing more. My average is around 15.5-16.5 if it's not a route with steep climbs; my idea was to do the century at a SLOWER pace than normal! I've heard of too many people burning themselves out trying to finish. The century I did was mostly flat, but with terrible headwinds and rain/thunder.
I'd make sure you build up to a ride of at least 80 miles before the event (I didn't, but I KNEW I could do it) and find a pace that you are comfortable with. If you want to improve your speed, then intervals are the key, but I did find concentrating on a target time goal was better for me. I wanted to finish in 7 hours riding time and I did it in 6.5.

Robyn

It would be cool to start a Century Training Thread, where us folks who are attempting our first century could report on our training, daily, weekly, or whatever...and those century veterans could could always chime in with helpful tips and such.

I know it would help my motivation...what do you think?