Planning a century and would like opinions on my current training schedule

[kaian]

I am planning on doing a century on October 1st. I started training for it in May and have my weekly long rides scheduled perfectly with a 10 percent increase in distance each week. What I would like opinions on is what I should do on my other days during the week.

So far, my schedule has looked like this over the past 2 months:

Monday: 25 mile +/- a few, 15-18 MPH pace
Tuesday: Upper body/core workout
Wednesday: More intense, but short bike workout - sometimes use Spinervals
Thursday: Upper body/core
Friday: Nothing
Saturday: Long ride, 15-18 MPH pace
Sunday: Upper body/core

I started off simple and at 3 times a week because I just got over achilles tendinitis in April (most likely caused by running which I have stopped). My achilles feels great now, so I think I can slowly ramp it up.

I want to spend more time on the bike during the week, so I plan on adding 2 slow, recovery-like rides that are maybe 30 minutes in length???

I would like to be on the bike about 5 days a week and I would like to have at least 1 day off entirely. Any suggestions?

Also, is it worth it for me to have 1 day that is a short, intense ride even though I am training for distance? Last season, I felt like those short, intense intervals helped me BIG TIME with my riding, but the longest I went last year was 60 miles. Spinervals has a nice 1 X 1 minute that I like, but not sure it's helpful. Also, should I be doing tempo riding? If so, on my long ride, my moderate ride or on another day altogether???

This is my third season of riding and sometimes I still feel like a newbie! Previously, I didn't really think about training for anything or tweaking my nutrition, but now I'm heading that way. Any training suggestions would be greatly appreciated. Thanks!

[Grog]

I can't really answer your questions but it looks fine to me.

I'd only suggest not to forget a built-in recovery week every 3 or 4 weeks so you're not increasing mileage by 10% EVERY week but only 3/4 or 4/5 weeks. On that recovery week you should perhaps decrease volume and do more fun things, while remaining active. Like going for a hike instead of a long ride, playing soccer, etc.

All in the interest of avoiding overtraining...

[makbike]

Kaian:

Here is a link to a suggested training program for an upcoming century. I used it last year and by the time my first century rolled around in Sept I was in great shape. Hope this helps.

makbike

http://www.diablocyclists.com/RiderT...anHertlein.htm

[kaian]

I've seen that 10 week plan before. Previously I didn't use it because it seemed like a lot of riding, but right now, I want to do more riding, so maybe it'll be a good time to phase it in.

If anyone has other suggestions, please share. I'm willing to try different things - I just don't want to overtrain or injure myself.

[SadieKate]

I really like that you've planned core body strengthening. Most of us neglect that and it will really help you. Not sure that you need to do 3 days a week. Experiment and see how you recover from it.

Am I right in that you will be working up to riding 5 days a week? That would be good. Intensity in the form of intervals or hills is excellent variety. An easy recovery ride for me is 50-60 mins. Shorter doesn't seem to do much for me, maybe it is just my body.

What distances for your longer rides? If you can get to the point where you can ride a metric century a couple times a month with no soreness after you'll be in good shape for a century.

Those 10 week plans are really not overboard. You can plan your training based on surviving the century or really feeling strong. The more riding you do in preparation, the more fun you will have on your century.

I like your basic plan because it shows you understand that recovery is as important to your training as the actual riding.

[Jen Jen]

Let me preface my comments with the following disclaimer... I haven't done a century yet. I just got my 1st road bike 2 months ago and I'm working on building up distance (most of my rides are typically in the 15-25 mile range).

I think your idea of intervals is a good one. I always read about intervals doing great things for increasing your aerobic capacity. That will make you stronger for your longer rides.

I also agree with Grog's suggestion to take occasional breaks on increasing mileage (i.e. not EVERY week). I've read that is good too.

Best of luck! I'd like to be century capable, so I might check out the link I saw makbike post.

[SadieKate]

Whew, I just looked at the link. Be sure you click on the century training links at the left, not the double century in the original post. Yeah, that would be a lot of riding.

[RoadRaven]

I don't know. I have never trained for a century.

But the only way I have got better on a bike is not by doing workouts at the gym, or other exercise.

The way I get faster on my bike, and the way I ride longer and longer distances, is to ride more... for longer, or harder.

And thats how I would approach a century. And I would make sure that before I rode the organised event, I would have ridden several century training rides... and if possible would have ridden the actual course at least once.

Good luck and we will be looking forward to hearing how it all goes

[kaian]

Thanks for the tips. For me, upper body and core work is very important. I've had 2 bouts of upper back/neck pain and 1 bout of shoulder tendinitis in the past 3 years. I have to make sure I do specific exercises to keep my upper body strong for fear that I will have more overuse/postural injuries and problems. I try not to overdo it and plan on keeping the upper body stuff on recovery days or lighter spinning days. I don't use super heavy weights and often include therabands into the workout. I don't work out my legs with weights during cycling season.

Right now I am at 40 miles for my "long" ride - which is not too difficult for me since I was doing that amount last year and got up to 60. I think doing a century will be hard and a little painful, but I feel good about doing it. I just hope I get a dry day that isn't too chilly. I do live in Michigan afterall!

[Brandy]

My first century is in 6 weeks and here's my rough plan for long rides, increasing mileage 10% each week...

week #1 (next week) 57miles
week #2 63 miles
week #3 70 miles
week #4 77 miles
week #5 start tapering down mileage
week #6 Cool Breeze

We did 51.9 miles today and in addition to one long ride each week I plan to get in two or three 25-35 mile rides and maybe a couple of Spinning classes each week. I also lift weights at the gym, but I think I will cut back the intensity of my leg workout so I'm not sore.

[Jen Jen]

My first century is in 6 weeks and here's my rough plan for long rides, increasing mileage 10% each week...

week #1 (next week) 57miles
week #2 63 miles
week #3 70 miles
week #4 77 miles
week #5 start tapering down mileage
week #6 Cool Breeze

We did 51.9 miles today and in addition to one long ride each week I plan to get in two or three 25-35 mile rides and maybe a couple of Spinning classes each week. I also lift weights at the gym, but I think I will cut back the intensity of my leg workout so I'm not sore.

I think all of that sounds like a good idea. Cutting down on the leg workouts sounds smart, and from what I read, once you can ride 75 miles, you're probably ready to do the century. If it's possible, maybe you want to add a week 7 and somewhere in the middle take a break where you don't increase mileage? They always say we don't improve on our rides, but during our rests.

[Brandy]

I think all of that sounds like a good idea. Cutting down on the leg workouts sounds smart, and from what I read, once you can ride 75 miles, you're probably ready to do the century. If it's possible, maybe you want to add a week 7 and somewhere in the middle take a break where you don't increase mileage? They always say we don't improve on our rides, but during our rests.

Cool Breeze is 6 weeks from Saturday! I can do some tweaking of the schedule though and work in a rest week

[Geonz]

If you google or altavista "training century bicycle" you'll find a lot of options for "fast centuries" and survive vs. thrive and all kinds of fun stuff.

[latelatebloomer]

Just wanted to second the benefit of core work. When I was going through my "scaredycat" month, I kept at my ab work pretty diligently, and as SOMETHING is really helping me on the hills these days, I'm guessing it's the stronger core. My first century is Oct 7 and I'm using a training schedule that Nancy posted. Good luck to all of us headed for that first century - October is going to be a PROUD month for TE new riders!

[kaian]

I just want to say that taking a break every 4 weeks or so has been very beneficial. If I don't make an effort to take a break, my body will (without warning me). Twice already my body has let me know that it doesn't want to increase 10% the next ride after about 4 weeks of increasing mileage. When I don't take a break, I end up having a crappy long ride. So...for anyone else training for a century, take a break or just don't increase once in a while. After taking a break, I find that I ride a lot better on my next long ride!

When I say "break" I don't necessarily mean taking a whole week off, but maybe decreasing intensity on rides that week and doing a shorter ride on my "long" day.