Century ride training plan 8 weeks

By increasing the distance gradually, you will build the fitness needed, avoid injury, and prevent overtraining. The main principle of training for a century is to increase your mileage gradually over a number of weeks. Im assuming that you can ride about 30 miles when you start the program. Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health. Once again, keep the intensity low and especially manage your pace on the longest day of the week. This eightweek plan for a century ride will have any determined cyclist ready to hit 100 with just three rides per week. 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. Ride a metric century in 8 weeks with this simple training plan. By doing it that way, you help avoid injury, burnout and overfatigue. As in chapter 6, this plan is designed with indoor cycling class participants in mind. If you want a plan that will guide your training without leaving you feeling overcommitted, this is a great option. Maximize the 8 weeks leading up to your first century with focused training designed to get you into great shape quickly. Have been using joe friels power meter book as a guide.

Your century training plan the 8 week training schedule below will get you through a century with a smile on your face. Thats a twohour ride at a very easy 10 to 12 mile per hour pace. Get ready to ride 60plus miles with just three training days a week. Each week is also broken down into useful hints, tips and suggestions to help you. Stuffing yourself full of calories prior to the ride will divert blood to your stomach. Are you planning a century ride or have an upcoming race this cycling season. Dont be overly ambitious or restrictive in your planning or training. With 5 weeks to go, i did 86 miles and 3500 ft yesterday, a tss of 357. 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. Your century training plan the 8week training schedule below will get you through a century with a. Join us for our free spring 2020 century training program. Training for your first century ride gran fondo guide. This 12week fitness plan covers everything from endurance training to long distance rides, plus recovery tips and strength training exercises to ensure race success. Use upright andor recumbent bikes or try a spin class.

With only four workouts a week, plus an optional fifth ride in some weeks, this is a plan that easily fits around the reallife demands of any athlete. Beginning to intermediate getting started before starting the 8 week plan, begin to bike indoors. Building up to a century isnt the overwhelming task that you may fear. Do the rides when they fit into your schedule, leaving a day of rest, easy riding. This week s mileage increases to 105 miles with the biggest ride at 50 miles. Ultimately, the goal is to have one ride of four to five hours under your belt two to three weeks before the century with the goal of targeting saddle time versus distance.

A 50 mile ride is a great cycling goal that a training plan makes it less daunting and more achievable. 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. The plan starts with only about 4 hours a week on the bike and gradually builds to 9 hours. Planning for your ride means not only preparing your mind and body for what youll encounter when going for your goal, but also preparing logistically for what could happen on your ride. Ride a metric century in 8 weeks with this simple training plan train for a metric century with only three rides a week by using this simple eightweek training plan. After a fiveminute warm up of riding at an easy pace effort 34, ride uphill, either by increasing your resistance level or riding on an actual incline effort 78 for 8 minutes, and then reduce your resistance, or ride downhill, at a steady, comfortable intensity effort 5 for 2 minutes.

Specialized mountain bikes cycling workout cycling tips bike workouts road cycling touring bike training plan bike run bike trails. 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. The training in this plan will result in big improvement in your muscular endurance and threshold power which are the key ingredients for a successful century. Wednesday would be a hard ride, either hills or intervals, trying to maximize the available ride time and would be the gold training day. Mar 28, 2018 riding your first century on the bike can seem a daunting task. The purpose of this training program is to gradually increase your mileage over 8 weeks to achieve completing a century ride. To make the most of this plan, use it along with the multisport training guide found. Start with small amounts of time 5 to 10 minutes to. Free training plans 8 week, 20100 miles goldilocks events. 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. Riding 100 miles in one day is a terrific challengeand a landmark event in the career of any cyclist. Start with small amounts of time 5 to 10 minutes to start, at a lighttomoderate resistance. Cycling 8 week metric training plan endurance magazine. The plan is designed to prepare the cyclist for a century at the end of week.

If your body is telling you that you need an extra day of. Your 8week century training plan urban bicycle gallery. If you search around a bit you can find training plans from 8 weeks up to perhaps 14 weeks. The athlete profiled in chapter 7 is riding only 2 or 3 days per week before beginning the training plan. Eight week training plan to ride a century the 100mile goal by jeanneemery created 20100628 08. Life is busy and the weather might not always cooperate with your training schedule, but its important to find the time to ride at least 23 days a week.

Train for a metric century with only three rides a week by using this simple eightweek training plan. Emma and simon have got some tips on how to successfully complete your first 100 miles, and even how to have a great time doing it. This plan is comprised of 1 speedy ride, 1 steady ride, 1 easy ride, and 1 long slow day ride. The dirty century training plan for finishers singletracks. The plan lasts for eight weeks, running from monday through to sunday and includes both riding days and rest days. The final three weeks of training are here and the focus of my training is now on maintaining consistency, increasing endurance and avoiding fatigue andor injury. Working backward, build your training time up slowly. A century can be done on such a modest time commitment because its a oneday ride, not a multiday tour requiring consecutive. A century ride 100 miles is a major accomplishment for any cyclist. Purchasing 8 week century ride beginner training plan. You will notice that each ride on the training plan contains a rate of perceived exertion rpe. Training for gravel races with limited training time. You may want to take note and follow this 12week training program designed for either beginner or advanced cyclists. Remember, knowing how your body feels is important, so if at any time you feel the plan is too hard, back off.

Mar 25, 2010 building up to a century isnt the overwhelming task that you may fear. If your goal is a 50mile ride, this is an eightweek plan at 14 mph, a 50mile ride will take about 3 hours and 30 minutes. With only so many hours in the day, most of which we spend working and sleeping, ride time is limited. Thursday, while fatigued, would be an endurance ride, which would also serve as aerobic endurance.

By increasing the distance gradually, you will build the fitness needed, avoid injury, and prevent over training. Sep 23, 2019 if you can comfortably ride your bike for 44. Depending on your problem, a century can be easier on your knee than a marathon since the maximal force during cycling is lower than during running. Tuesday would be a short ride with short, hard maximum effort bursts. The 8week training plan to ride a century make every mile count. Riding your first century on the bike can seem a daunting task. Train for a metric century with only three rides a week by using this simple eight week training plan.

After 12 weeks, you will be ready to conquer that ride and perform. Here are some tips to make your century event easier and more fun. Jun 18, 2012 train for a 100mile race with just three rides per week. 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. Do the rides when they fit into your schedule, leaving a day of rest, easy riding, or cross training between your three. After 12 weeks, you will be ready to conquer that ride and perform at a higher level. Thank you for your support, and enjoy your training plan. Training for a century ride you can train for a century ride in just 8 short weeks heres how. 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. The 8week training schedule below will get you through a century with a smile on your face. Beginner training plan for a century bike ride shape. Prepare for your first century ride with this totalbody training plan. The 8week metric century ride training plan bicycling.

This is an 8 week training plan for the competitive recreational cyclist to be on peak form for a demanding 100 mile route. As in chapter 6, this plan is designed with indoor cycling class participants in. Purchasing 8week century ride beginner training plan. Beginning to intermediate getting started before starting the 8week plan, begin to bike indoors. The 8week training plan to ride a century with images. Include active recovery in your training weeks and make. Mar 24, 2017 the outdoor training here depends on your endurance base. The reason for considering a fulllength training ride is simple.

Emma and simon have got some tips on how to successfully complete your first 100 miles, and even how to have a. Meet new cycling friends, get inspired, learn where to ride, get fit, and have fun. Below is a plan that will get you ready for that upcoming century ride. The attached will get you ready in just three short months. For 12 weeks i basically rode just twice a week one 25 mile ride on tuesday nights and a long ride on the weekend. An article by cycling coach fred matheny telling how to train over an 8week period to prepare for a century or charity ride, like a club metric century or an. Im also assuming that your training time is limited. Your 8week century training plan orange cycle orlando, fl.

This 12 week fitness plan covers everything from endurance training to long distance rides, plus recovery tips and strength training exercises to ensure race success. As the final few weeks of training came to an end, my long weekend rides gradually increased to above 70miles. Below is a simple weekbyweek training plan that will help you reach that goal of riding your bike a hundred miles in one day. Finishing a century means making the best choices for all 100 of those miles. 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.

Beginner rides and athletes of all levels can learn how to cycle more than 100 miles in 8 weeks while building endurance, speed, and strength. One hundred miles done three weeks out just gives you the knowledge that hey, i can do this, matson said. Again, this week you will ride for 4 days including 15, 20, 50, and 20 mile rides. You can conquer the century ride even if youre new to cycling with this stepbystep training plan.

The training plan source marathon triathlon training plans. Finishing a century ride is a goal that almost every cyclist wants to attain because lets keep it real. Weekly workouts revolve around three key sessionsthe long ride, the sustained tempo workout, and the temp intervals. My longest ride, the weekend before my century ride, ended up being 83miles, and while i finished that ride quite tired, i did not bonk and i could tell that the gradual training i had completed over the last 11 weeks had paid off. Begin with one to two hour rides six to seven weeks out. This plan will gradually increase your weekly volume from 4. If you want to work up to a metric century 100k or 62 miles, the program is 11 weeks at 14 mph, a 62mile ride will take about 4 hours and 30 minutes. Cycling your first 100 miles how to prepare for a century. Beginner rides and athletes of all levels can learn how to cycle more than 100 miles in 8 weeks. If your body is telling you that you need an extra day of rest, listen to it. Your 8week century training plan brands cycle and fitness. Jun 28, 2010 the 8 week training plan to ride a century. Get a new personal best on your next century bike ride with this free training program for intermediate or advanced riders.

Typically, you would train over a period of 10 to 12 weeks, but it can be done in as little as 8 weeks. Jan 15, 2016 8 week metric century training plan the actual days are only a suggestion. Training and preparation for your first 50 mile bike ride. Poor training can lead to an unpleasant experience and in the worstcase scenario. The roadblock for most of us is finding the time to prepare. Your 8week century training plan orange cycle orlando. Training for a bicycle tour from couch to century duvine. The training plan is more of a guideline for you to follow than an actual requirement. 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.