Century ride training plan pdf

This program assumes that you are starting with the ability and fitness to complete a 25 mile ride. May 31, 2011 ride a metric century in 8 weeks with this simple training plan. If you cannot find similar terrain, try some simulation rides. This plan is designed for intermediate cyclists ready to increase mileage. Training for a century ride you can train for a century ride in just 8 short weeks heres how.

It assumes a time commitment of 510 hours per week for training. Use upright andor recumbent bikes or try a spin class. Plan to cycle 10 to 20 miles in week one and then build from there. The 8week training plan to ride a century with images.

With this training planand a strong dose of reality setting inill prove my fianc. Ioomile training plan if your next big goal is a century ride, train for your event with this twomonth plan from elite. As an avid cycling enthusiast, one of my favorite parts of my job is taking our participants out on weekend training rides and sharing my cycling knowledge with riders new to the sport. Century rides are about endurance, but if you want to improve your time, high intensity rides can help. You can conquer the century ride even if youre new to cycling with this stepbystep training plan. Start with small amounts of time 5 to 10 minutes to start, at a lighttomoderate resistance. How to go from riding the couch to riding a century. This 16 week training plan is specifically designed to help you prepare for your first 100 mile bike ride, and to help you increase your abilities on the bike. It is a physical challenge, but they are also fun social events where you meet dozens of other cyclists. Plan to drink one waterbottle per hour if the weather is cool and you are not riding hard. May 02, 2019 download a free pdf cycling training plan for beginners to build up your endurance. This training plan is intended for triathletes who are used to training for short course events and would like to do their first century or epic ride. If you can comfortably ride 70 or more miles in training, youll be able to ride 100miles on event day.

Setting out to do a century and completing it takes time and proper training. If your body is telling you that you need an extra day of. You may want to take note and follow this 12week training program designed for either beginner or advanced cyclists. The limiting factor is the riders endurance ability.

To easily help you, here is a quick guide to some of the terminology you will see in your plan. If you are more competitive, consider some high intensity training which will build your power. Its vital to choose the right bike before embarking on your training programme. Matson notices that a lot of century riders, particularly firsttimers, dont start training soon enough.

Welcome to your 30 mile cycle beginner training plan. Most have several different levels of distances and abilities, but many have what is known as the metric century 100k, or 62 miles as their most popular draw. You will notice that each ride on the training plan contains a rate of perceived exertion rpe. Jun 28, 2010 this eightweek plan for a century ride will have any determined cyclist ready to hit 100 with just three rides per week. Threeday tour, 2530 miles per day, level i 10week plan. Poor training can lead to an unpleasant experience and in the worstcase scenario. If you start your training at least 12 weeks before the ride, you will have ample time to prepare for the century. A 100mile ride is a milestone nearly every cyclist strives to reach. Drink up to two waterbottles per hour if it is hot or if you ride at a highintensity level. Sep 18, 2017 as much as practical, make your key rides on courses similar to the century ride profile.

Youll do three to four rides a week in specific heart rate zones and strength train one or two times a week. Key workouts for your best century ride wahoo fitness blog. This is a numerical indication of how hard you should be working, ranging from rpe 1 minimal. Introduction welcome to your 30 mile cycle beginner training plan. Experienced cyclists will tell you that the most difficult part of a century ride is getting a poorly nourished and under trained body to go past its limits. With training and preparation, you can achieve this road cycling goal without spending thousands of dollars on the latest featherweight bicycle model and components. Set your training plan in motion by pinpointing the known date for your century ride, then count backward from there to determine your starting date. Im assuming that you can ride about 30 miles when you start the program. This training plan is designed to give you the fitness and strength you need to ride a 100mile sportive. Contents acknowledgments vii introduction ix part i getting started 1 1 the elements of training 3 2 training intensity and volume 15 3 nutrition 33 4 equipment 57 part ii event training plans 83 5 30mile ride, level i 6week plan 85 6 100k or 50mile ride, level i 8week plan 91 7 century ride, level i 12week plan 97 8 century ride, level ii 12week plan 105. Cycling training plan cycling coach century ride training. Nscacscs, usa cycling expert coach, sici certified bike. Ride a metric century in 8 weeks with this simple training plan.

Following this training plan will ensure that you are physically prepared and able to complete the bike ride safely and relatively comfortably. Carry two waterbottles or the equivalent in a hydration system such as camelbak. With intermediate riders aiming for a finish time in the six to seven hour range, there are three key. Free training plans 8 week, 20100 miles 8 week training program finishing a century ride is a goal that almost every cyclist wants to attain because lets keep it real. The athlete profiled in chapter 7 is riding only 2 or 3 days per week before beginning the training plan. Event training plans 83 5 30mile ride, level i 6week plan 85 6 100k or 50mile ride, level i 8week plan 91 7 century ride, level i 12week plan 97 8 century ride, level ii 12week plan 105 part iii touring training plans 1 9 threeday tour, 2530 miles per day, level i 10week plan 115. Free training plans 8 week, 20100 miles 8 week training program finishing a century ride is a goal that almost every cyclist wants to attain because lets keep it. The actual time a rider needs to train for 100 miles varies, but 34 months is a general timeframe matson recommends. Start with small amounts of time 5 to 10 minutes to. With this progressive, balanced plan youll not only more than accomplish your goal, but. Meet new cycling friends, get inspired, learn where to ride, get fit, and have fun. Cycling training plan100 miles training plansuitable for beginners if you arent comfortable creating your own training plan as recommended above, the following plan is suitable for someone new to cycling and is based on a 100 mile event.

Riding 100miles is the cycling equivalent of running a marathon in terms. Riding 100 miles in 60 days is the perfect way to get your booty in gear and conquer a new challenge. Even for more experienced riders, completing your first 100mile ride of the season takes preparation. If you already ride more than 7 hours a week, you will need far less time to prepare. Youll ideally want to ride 100 miles on the last weekend before the century ride, so you can know exactly what to expect, but plan to at least go for 80 miles at a moderate pace about 1215 mileshouror at a speed youre able to maintain for hours. With only so many hours in the day, most of which we spend working and sleeping, ride time is limited. It serves both as an ideal introduction to longer distance cycling and is also a meaningful challenge in its own right. After 12 weeks, you will be ready to conquer that ride and perform at a higher level. A commuter rides a century part i a simple cycling training plan. My friend jennifer mcfarland completed her first metric century this past weekend, only weeks after a bike accident and having never completed more than 50 miles in a given ride. One other area to include is temperature one year i did an early june century ride and most of my long training rides started early in the morning before work on weekdays or before family stuff on saturdays, so i was usually finishing a 6070 mile ride by 1 pmbut the century ride finished at 3. The aim of many bike riders is to cycle for long periods and sometimes they want to ride fast as well. Im looking for some advice also so please add your input and thoughts.

Either way, the best way to train for a century ride is to build up your cycling over a period of several months. Cycling training plan congratulations on signing up for this fun and very rewarding challenge. Your century training plan the 8week training schedule below will get you through a century with a smile on your face. Free training plans 8 week, 20100 miles goldilocks events. Even if your winter workout regimen consisted primarily of streaming parks and recreation, if you start training now, you can still set your sights on conquering a century this fall. The purpose of this training program is to gradually increase your mileage over 8 weeks to achieve completing a century ride. Cyclists looking to test their mettle have a benchmark challenge of their own. This plan is designed for timecrunched cyclists with at least one year of riding experience who want to prepare for a century. By doing it that way, you help avoid injury, burnout and overfatigue. Being fit and wellprepared will also really contribute to your enjoyment of the cycling experience. Include active recovery in your training weeks and make. The program will feature 15 weeks of riding and training throughout san diego county and finish with the trek spring classic 100 on saturday, may 30th.

In fact, if you can spin along comfortably for 60 to 90 minutes right now, you can get century fit in only 8 weeks of training. As a general rule of thumb, to most comfortably complete a century ride without having to push yourself to the far limits of your physical abilities, youll want to gradually train up to riding 70 or more miles. A century ride 100 miles is a major accomplishment for any cyclist. This is a 10week training plan and it assumes that youre in shape at the start so you can comfortably ride at least 20 miles.

Week mon tues weds thurs fri sat sun 1 rest 5 miles 5 miles rest 5 miles rest 15 miles. This 12week fitness plan covers everything from endurance training to long distance rides, plus recovery tips and strength training exercises to ensure race success. This eightweek plan for a century ride will have any determined cyclist ready to hit 100 with just three rides per week. Here are some tips to make your century event easier and more fun. Beginner is in black text, advanced is in white text. The roadblock for most of us is finding the time to prepare for a century. Chapter 7 is designed for a cyclist who wants to complete a century ride at the end of 12 weeks, with an aim of averaging 12 to 15 miles per hour mph for the ride. Join us for our free spring 2020 century training program. The 8week training schedule below will get you through a century with a smile on your face. A good place to start is by getting a training plan. This plan is comprised of 1 speedy ride, 1 steady ride, 1 easy ride, and 1 long slow day ride. Riding 100 miles in one day is a terrific challengeand a landmark event in the career of any cyclist.

Best tips to prepare for a bicycle century 100 mile ride. In fact, if you can spin along comfortably for 60 to 90 minutes right now, you can get centuryfit in only 8 weeks of training. Its with that in mind that i have decided to start a training blog as i prepare for my. Cycle for the cause 12 week training plan overview whether youre new to a long distance cycling event or just getting back in the saddle after time off, training for cycle for the cause is a breeze. Training for your first century ride gran fondo guide. All the workouts except the long rides take only one hour to complete, making them easy to fit in to your daily schedule. A 30 mile cycle ride is a hugely rewarding event to compete in. I agree with the comments on training volume and including climbing. Starting my 8 week training plan for a century ride.

Thats a twohour ride at a very easy 10 to 12 mile per hour pace. Thousands of cyclists ride century rides with friends, or alone, every year. Your 8week century training plan orange cycle orlando. By increasing the distance gradually, you will build the fitness needed, avoid injury, and prevent overtraining. People who follow training plans have been shown to be twice as likely to succeed in reaching their goals. How to go from riding the couch to riding a century chicago. The core of your training should be endurance training. As much as practical, make your key rides on courses similar to the century ride profile. Riding a century ride 100 miles like the best buddies challenge is no walk in the park. Weather may dictate your training plan, but all riders preparing for a century need to follow a plan that builds in steps. Bicycling magazines century training program presents a complete training program for ridingand enjoyingcyclings fastest growing challenge to ride a century means to cover 100 miles in a dayno small feat for riders at any level. Key workouts for your best century ride preparation. The training plans are carefully structured and cover.

Cycling training plan for beginners cycling weekly. For example, if it is hilly, ride hills in training. Please wash your hands and practise social distancing. Dec 31, 2015 download a free pdf cycling training plan for beginners to build up your endurance stay safe and healthy. Even though i have been riding a few months i havent been putting in much miles as of late so im going to start slow. Beginning to intermediate getting started before starting the 8week plan, begin to bike indoors. Prepare for your first century ride with this totalbody training plan.

Beginner training plan for a century bike ride shape. How to go from riding the couch to riding a century prep for a 100mile ride in only 12 weeks. By increasing the distance gradually, you will build the fitness needed, avoid injury, and prevent over training. Mar 24, 2017 even for more experienced riders, completing your first 100mile ride of the season takes preparation. Sep 23, 2019 if you can comfortably ride your bike for 44. The main principle of training for a century is to increase your mileage gradually over a number of weeks. Get a new personal best on your next century bike ride with this free training program for intermediate or advanced riders. Jun 18, 2012 train for a 100mile race with just three rides per week. The best cycling training plans for rides of any distance. After 12 weeks, you will be ready to conquer that ride and perform.