Training for a century?!

[kie_fujo]

here's an 8 week plan that i followed at one point. got out of it and need to get back but thought i would share!

http://www.maccfund.org/trek100/riders/train.pdf

[Bike Goddess]

Looking at both training programs, I'd say that if you can get a long ride in on mid-week and also on the weekend, you'll be fine. Depending on your age, depends on how much you need to rest/recover between rides.

The sooner you can get up to a metric century on a weekend ride, the better. I suggest that you also do road riding as you'll be able to go farther more easily. Also, you will learn to deal with traffic even is there isn't much on the century ride itself.

What kind of century is this ride? Do you have hills to do, is it flat, or is it a combination of hills and flats. What is the weather like in your area? What time does the ride start? These are all factors that need to be taken into consideration.

Use the next month learning what you can tolerate in the way of food and drink. Riding 100 miles is different than 35 miles. If the weather is hot and humid you will need to figure out how to keep hydrated and to keep your electrolyte balance (many people get cramps on long rides because they don't hydrate correctly). Be sure to research this aspect on the internet- lots of articles dealing with this aspect of riding.

I would also, when you get into the metric century (62.36 miles) type of mileage, figure out places where you can get food and water. You should plan to ride about every 25 miles and then take a quick break- water, snack, bathroom (if necessary). This is usually the mileage between rest stops on most centuries. You need to train yourself to get that far without stopping and learn to drink inbetween on the bike as you ride along. Learn to take quick breaks, even at the "lunch stop"-it will make the ride easier in the long run. (Don't eat too much- your body can't handle lots of food when you are riding such a long distance). Also, find a sports drink that doesn't have a lot of sugar. Your stomach can't handle sugar on long rides. Check the internet for advice on this one as well. If the ride itself just has Gatorade, then be sure to dilute it as it has sugar in it. I usually bring my own powder with me because I know it works. Don't try to change what has worked for you the day of the ride!!!!

After about 65 miles I need to handle my feet especially if it is warm outside. I get hot foot- a common problem with long distance riding. I know how to prepare for it so I"m not in excruciating pain at the end of a long ride. If you need some advice on this one, just let me know.

If you can do a metric or farther, you can do a century. A lot of long distance riding is mind over matter. If you can do a 75 miler (37.50 miles out and back) you'll be able to easily do a century. That length of a ride should give you an idea of how the bike works for you, what you can and cannot eat/drink, how the saddle feels, your legs, your back, etc.

The week before the century you should do less distance and just keep your legs limber.

Hope this advice is helpful. I ride about 200 miles a week and have been doing long distance rides for about 4 1/2 yrs now.

[Bike Goddess]

I forgot to add something. Now that I've read your other post and seen your bike (it's a great look!), I would suggest that you look at getting clipless pedals. (I couldn't tell by the picture, but it didn't look like you had them- correct me if I"m wrong!) If you have them, great. If not, they will make your ride so much easier! AND you'll find that you can use your hamstrings more and save your quads.

[PscyclePath]

Most training plans have you riding pert near every day every week, with a day off for rest. This is because for new cyclists, you get fitter the more you ride, and up to a couple of months (the time most of these plans go for) you see a faster improvement with more frequent rides.

Over the long term, you need to ride at least three times per week, (4 is better) with one of those rides being a "long" ride of at least 90 minutes. This gives you an optimal plan where you can either sustain or improve your fitness and endurance, based on the level of work you're doing. For example, if you're planning on a century you should work your long ride gradually up to where you're spending four to five hours in the saddle.

Those rest days are important, since that's when your body has its opportunity to rebuild and reorganize...