Training for a Century Ride
It's a journey, not a race: the Century Ride
Your first Century Ride is not about doing it as fast as you can, but about getting it done. Here are some tips and things you'll need to do before you set out for the big day.
Before you start officially training, you want to build a base. You should be comfortable riding 25 miles at a time before you start to train.
Training for the ride
Your training will last eleven weeks. During the week, ride 10 to 15 miles as many days as you can. Alternate going fast for a few miles, then slow. Allow at least one day per week for recovery.
A good plan for the week:
|Tuesday:||1-1.5 hour ride with hills|
|Wednesday:||Rest or 1-hour recovery ride|
|Thursday:||1-1.5 hours with interval training|
|Friday:||Rest or 30-minute recovery ride|
On the weekend, tackle longer rides. Here's a good guide:
|Weeks 1 & 2:||25 miles|
|Weeks 3 & 4:||35 miles|
|Week 4:||45 miles|
|Week 5:||50 miles|
|Week 6:||50 to 55 miles|
|Week 7:||55 to 60 miles|
|Week 8:||65 miles|
|Week 9:||70 miles|
|Week 10:||75 miles|
|Week 11:||80 to 85 miles|
Before you go
- Don't borrow or buy a bike you've never trained on before.
- Get a tune-up. Make sure everything is in good condition.
- Practice changing a flat and putting a chain back on.
- A few days before, start hydrating with water. Eliminate caffeine and alcohol. Eat lots of carbs.
Plan to take along:
- Spare tire, inner tubes, tire irons, patch kit
- Portable pump and Co2 cartridges
- Tool kit
- Rain gear
- Bike with 12 to 21 gears
- Rear-view mirror
- Padded bike shorts
The big day
- Get a good night's sleep the night before.
- Eat a light breakfast full of carbs. Drink lots of water.
- Wear sunscreen.
- On the ride, drink before you're thirsty. Hydrate with water or a sports drink.
- Munch on easily digestible, carb-rich food like energy bars, bagels, fruit and granola.
- Pace yourself. Remember, it's not a race.
- Take short rest breaks. Keep them to 10 minutes or less to keep you from getting stiff.