If you’re gearing up to ride your first century – 100 mile- ride, here’s a training plan that will help get you the distance. The plan is designed to be 20 weeks long, with 3-4 workouts each week. It is geared to the beginning rider who currently rides about 10-20 miles at a time at least 2 days a week. This plan is built on slow but steady progression with 2-3 short workouts and one longer workout. (You can scroll down to get directly to the plan – needed definitions and explanations are in the body of text below.)
I am USA Cycling licensed coach with experience working with a variety of riders: mountain bikers, to triathletes, to bmxers, to road riders. National ranked top ten riders are among my clients. See the July/August issue of Her Sports and Fitness for another training article geared to slightly more experienced riders.
I will introduce and explain terms as needed. Keep in mind, this is a general training plan for a general audience. The best training method is a custom one designed for the individual. However custom training is not always affordable by everyone so I offer these workouts for those who don’t want personalized coaching or can’t afford it.
For those who are interested in training, contact me and we can discuss needs and rates. I offer no obligation training – you aren’t required to sign up for 3 or more months.
These workouts require the use of a bike computer that will measure speed and distance. Your local bike shop will carry a variety of models. Cheap ones can be bought at department stores – but don’t expect them to last, or be accurate.
WORKOUT 2 of 3
Warm up by pedaling one-legged: make several complete revolutions with one foot (about 2 minutes worth) then switch to the other. Do this in a very easy gear for a total of 10 minutes.
For 10 minutes, you will maintain a speed of 15 mph. Follow with 10 minutes at 12 mph (if this is an easy pace, put in an easier gear so you legs keep moving but don’t require as much push to pedal). The next 10 minutes will be at the 15 mph pace; 10 minutes at 12 mph; 10 minutes at 15 and the final 10 minutes attempting to maintain 17 mph. Again, this workout is for those without a lot of experience. For those who have more bike time in the saddle, you can add 2-3 mph to the speeds to up the intensity of the workout.
Cool down consists of light pedaling for 5-10 minutes following with a few minutes of stretching. Reach for your toes and hold for a count of 15 to stretch out the back of your legs. Add other stretches as desired. Look for the article: BEST STRETCHES FOR BIKERS (will be posted in June) for more detailed information and pictures on recommended stretches.