Century Training With Busy Schedule

[mtbdarby]

I'd like to complete a century in the next few months and have been trying to come up with a training plan. I've found several that are similar in that the time it takes to train is 8-10 weeks. No problem. The part I struggle with is that they have you riding 6 days a week. That's just not a reality in my life.

I have 3-4 days per week to ride realistically. Saturday and Sunday and 1-2 days a week during lunch (that workout will have to be less than an hour). Does anyone have any suggestions on how to tweek a training plan to adjust for my schedule and be ready for a century by the end of August?

TIA

[madscot13]

I don't know how true this advice is, but if you were willing to go all out during your lunch rides maybe it would be doable. However, I also think that centuries are supposed to be difficult and require a great deal of training. Not that I have done one but I am thinking of it. Maybe if you have a better fitness base then I do it is possible.

[LBTC]

Hi, Dar!

Right now you have lots on your plate and obviously not a lot of training time. It might be a bit much to expect yourself to be able to do the full 100 miles this time around.

I'm not sure what types of rides you've done so far. Have you already done a shorter distance ride event? Like a half century? It seems like this would be a good place to start.

Or keep your training plan flexible enough that if the 100 seems too much as you get closer to the date, you can ramp down to the 50.

The thing I've learned the loudest this year is that sometimes the right thing is to say no, to just not do as much as I'd like. Sometimes I don't like this concept, but I'm getting closer to accepting that this is just how it is for me now. Don't feel like you have to do the century just because you posted about it. If you decide to, we'll do what we can to support you, if you decide not to, or decide to do the half, we'll still support you.

As far as the actual training program, I really can't help you. It seems to me that a century is all about sustained low-mid effort. I would want to know that I could be on my bike for as long as I think that century would take me, and that I knew exactly what my fueling and hydration needs would be. I'd also do some of my training way harder than I'd be riding the long event, but also lots of slower paced rides, so that it would be natural to keep the more baseline sustainable pace.

But what do I know? I'm just really tired!

Hugs and butterflies that help you decide on the program that's right for you!

~T~

[SouthernBelle]

I started out with a six day a week plan, but cut that to 5. I needed more rest or my legs were cooked. I followed my plan faithfully initially for the first half, but discovered that the drive to get a specific number of miles on a certain day over a certain type of course was draining the fun out of it for me.

Make sure you progress your mileage every weekend and do a hilly course once a week and you should do fine.

[Trek420]

I'd like to complete a century in the next few months and have been trying to come up with a training plan. I've found several that are similar in that the time it takes to train is 8-10 weeks. No problem. The part I struggle with is that they have you riding 6 days a week. That's just not a reality in my life.

Dar and all,

If I don't revisit this thread when I get back from ALC would y'all remind me or kick me or sumthin? I hear you.

We all have such busy lives. Makes it hard to keep that schedule.

I don't think there are any shortcuts for basic fitness and base miles but I might have a few tips for the busy athlete.

If I have a good ride again this year I'll gather my thoughts and list them, if I'm miserable and bonk I'll say "follow those charts or stay home."

[mtkitchn]

I've seen people complete a century who had never ridden more than 30 miles before. The ride is 80% mental! If you can, ride LONG on your weekends; maybe a 4 hr ride on Saturday (or whatever you can do) and a nice, easy (but fairly long) recovery ride on Sunday. Use those mid week lunch rides to remind the legs that you ride, and pound HARD if you can. Fit any other kind of fitness into your day that you can. Stretch. It all helps.
Make sure you have the nutrition/hydration thing figured out. That part is HUGE.
See how you feel when the day comes. Is this a supported ride? Will you be riding with other people? Amazing how much further you can go with friends (unless they push you too fast)!
You can only do what you can do. Good luck, but don't kill yourself!

[teigyr]

I agree that the ride is more mental than not. You do have to have a base, of course, but I've known people who have ridden 100 without training much at all. I'm not saying they felt all that well when they finished, but they did it.

I train more for comfort than anything. I'd rather finish the ride and be in control instead of struggling to finish also, I love to enjoy post-ride beer and food.

Take it slow, pace yourself, and ride with friends. Oh, and partake of rest stop food and beverages! Be sure to take in enough carbs and fluid.

[mtbdarby]

Dar and all,

If I don't revisit this thread when I get back from ALC would y'all remind me or kick me or sumthin? I hear you.

We all have such busy lives. Makes it hard to keep that schedule.

I don't think there are any shortcuts for basic fitness and base miles but I might have a few tips for the busy athlete.

If I have a good ride again this year I'll gather my thoughts and list them, if I'm miserable and bonk I'll say "follow those charts or stay home."

Trek - I'll hold you to it (if I don't forget )

LBTC - because of all that's going on, I have had to rearrange my goals and postphone pretty much all of my cycling related ones. I really just want to complete one,and this one is it.

I did 3 days of GRABAAR last year (52, 58 and 64 mile days) after being off the bike for one month due to an inury, so I don't think working up to a century this year is out of the question. Yes, it will depend on how things in my life pan out in the next couple of months, but I'd like to see if it's possible and if I have the energy. I have picked out two different centuries, one is August 26th and the other is Sept 9th. So if I'm not ready in time I can do the later one. Both rides are supported and SJCzar will most likely be riding with me.

So I'll keep you posted!

[Alex]

mtbdarby,

I'm no expert, and you've certainly been riding longer than I have, but based on the 3-day mileage you put in at your event last year, I would bet you can be ready for a century. I did my first century yesterday, and I didn't follow the 6 days per week of cycling schedules either. I rode long and hard on the weekends that I had free. During the week, when I could ride at lunch, I went hard. Like massive hill repeats at near MHR. My longest training ride was 63 miles. On the day, I stopped at every rest stop to refill my water bottles, use the bathroom, and have a gel and some blocks. I ate blocks on the bike, too. I think if you make the most out of the training time you have available, your goal is well within reach. Good luck and keep us posted!

Alex

[Aggie_Ama]

My plan for the MS150 two years in a row was just ride as much as I could. Sometimes that would only allow 10-15 miles on a weeknight. The weekends I tried to get some long rides in to get my tushy used to that much saddle time. I would usually do at least one organized ride that is 76 hilly miles at the start of my training (Feb) and then try to get some 40-50 milers in at least a couple times. I felt exceptional after the first day of 90 miles. That ride is one that really makes you feel good about yourself (lots of cheering people along the route), so it may have helped me mentally.

[maillotpois]

I think you can do it. Use your rides during the week simply to maintain your fitness. Go very long on one weekend day and use the other as a fun spin/recovery ride.

You didn't say what your current long ride mileage is, but if you did a 65 miler last year I am sure you can work up to that easily. Get in one long ride of 75 - 85 miles before the century and you're set.

Sue is right, it's almost all mental. If you want to do it and you have a good base, and if you pace yourself and eat and hydrate properly, you can do it.

[r900]

I concur with Teigyr.Build up you mileage the best you can.If you can get to 70 miles ,then you should be able to push on for the big 100.Pacing is probably the biggest deal.Cycle at a pace where you can still converse with friends. I was doing a solo century last year and I had a package of those shot blocks.I was feeling a little draggy so I thought I'd try one. It was pretty good. I was bored a little later down the road so i had another. It was really good. After the third one went down I got a little sick. Then I blew.Literaly. Just go with what works for you. Keep hydrated. Use sun screen.Make it your great adventure and you'll do just fine.

[Bklynmom]

I have had success with shorter harder rides - I did some interval riding that seemed to make a real difference.

Basically ride hard as you can sustain for 10 min, the take a 5 min break, then another 10 min. There are a million variation on this, but these short intense rides (sometimes just an hour) were surprisingly good training for my first (very flat) century. You can find info on this all over the web.

[pll]

mtbdarby,

I also think it is doable, but it depends on the type of terrain, too. At the end of last summer I did my first century ride in the area, which is basically flat. I was *exhausted* and my hands were sore (aluminum frame) and a bit of lower back pain, but I was fine. I rode almost every weekend, an occasional ride during the week; my longest ride prior to the century ride was 75 miles. I was, however, jogging 3-4 miles three times per week. During the century ride, I did stop at every rest stop, stretched and ate.

The one thing I have not figured out is what to eat after the ride. I was ravenous during the 48 hours that followed the ride. And I was very tired the day after.

[Trek420]

I've seen people complete a century who had never ridden more than 30 miles before. The ride is 80% mental! If you can, ride LONG on your weekends; maybe a 4 hr ride on Saturday (or whatever you can do) and a nice, easy (but fairly long) recovery ride on Sunday. Use those mid week lunch rides to remind the legs that you ride, and pound HARD if you can. Fit any other kind of fitness into your day that you can. Stretch. It all helps.
Make sure you have the nutrition/hydration thing figured out. That part is HUGE.

What she said. This year my ALC bummed me out but it was poor planning on my part, but the two before I rode well, maybe better than I had any right to do.

But especially what Mtkitchn said "Fit any other kind of fitness into your day that you can".

Miles are important, base miles essential I think. But if you're a busy person think of hours not miles and sneak that training in.

Even if it's half hour walk before work, 45 minutes at the gym, 3 jaunts up stairs....it adds up.

Don't take elevators or escalators, take the stairs, two up if you can.

Get off several train stops ahead....fit in a walk

We invented sedentary job at my job there's a schedule on my cube, push ups off the lowered ergonomic desk, crunches, squats...

Speaking of sedentary if anything needs to be got around the office, let the others sit and spread .... I go get.

And of course bike to work.

Spin classes are great. If you can't get to the entire class (I can't, they are that strict on time) let the instructor know what you're training for and get in the part you can. Just be sure to warm up, cool down.

I think if you can't do long rides, you'll have to do hard rides. Find a hill, repeat it.

Good luck and let us know how it goes.