You can also log your ride, keep up with your progress and invite your fellow cycling buddies to join the plan. Sportive training plan a free guide to training for a. Use this plan for training for a bicycling century ride. 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. If you are starting from scratch meaning ground zero.
This twelve week schedule involves a considerable degree of comittment on your part, the ability to ride 100 miles should not be taken lightly. Your century training plan the 8week training schedule below will get you through a century with a smile on your face. 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. Beginning to intermediate getting started before starting the 8week plan, begin to bike indoors. Key workouts for your best century ride preparation.
Your century training plan the 8week training schedule below will get you through a century. This 12week fitness plan covers everything from endurance training to long distance rides, plus recovery tips and strength training exercises to ensure race success. The purpose of this training program is to gradually increase your mileage over 8 weeks to achieve completing a century ride. The 100mile sportive training plan which you can download as a pdf below sets out a series of training sessions over a 12 week period. Our 100 mile sportive cycling training plan yellow jersey. Selene yeager is health, fitness and cycling expert and the author of ride your way lean. The endurance cycling craze is at full force and the term century ride is starting to becoming more popular than ever.
Start with small amounts of time 5 to 10 minutes to. Prepare for your first century ride with this totalbody training plan. Setting out to do a century and completing it takes time and proper training. You may want to take note and follow this 12week training program designed for either beginner or advanced cyclists. I knew also that i was handling the duration of the long rides better and better. Weather may dictate your training plan, but all riders preparing for a century need to follow a plan that builds in steps. This plan is designed for timecrunched cyclists with at least one year of riding experience who want to prepare for a century. Active also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Training for your first century ride gran fondo guide. Nscacscs, usa cycling expert coach, sici certified bike. The following training program, adapted from bicycling magazine, will have you ready for those 100 miles with just 3 training rides per week. The training plan is more of a guideline for you to follow than an. 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.
This century cycling training plan is a twelve week plan perfectly suited if you are aiming to ride a target event and includes a taper in the final week. For example, if it is hilly, ride hills in training. More in fitness trends outdoor fitness experiences cross training. As much as practical, make your key rides on courses similar to the century ride profile. If you cannot find similar terrain, try some simulation rides. Cycling 8 week metric training plan endurance magazine. Join us for our free spring 2020 century training program.
Finishing a century ride is a goal that almost every cyclist wants to attain because lets keep it real. 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. This eightweek plan for a century ride will have any determined cyclist ready to hit 100. A 30 mile cycle ride is a hugely rewarding event to compete in. After 12 weeks, you will be ready to conquer that ride. Use upright andor recumbent bikes or try a spin class. 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. By increasing the distance gradually, you will build the fitness needed, avoid injury, and prevent over training. This plan is comprised of 1 speedy ride, 1 steady ride, 1 easy ride, and 1 long slow day ride. How to go from riding the couch to riding a century prep for a 100mile ride in only 12 weeks. I knew that i was getting stronger because of the time trial tests. 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. Your 8week century training plan orange cycle, orlando. The main principle of training for a century is to increase your mileage gradually over a number of weeks.
How to go from riding the couch to riding a century chicago. Cycling training plan 100 miles training plan suitable 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. This is a numerical indication of how hard you should be working, ranging from rpe 1 minimal. Poor training can lead to an unpleasant experience and in the worstcase scenario. Completing a century is no easy feat and there are certainly no shortcuts when it comes to training.
How to go from riding the couch to riding a century. Riding 100miles is the cycling equivalent of running a marathon in terms. Get a new personal best on your next century bike ride with this free training program for intermediate or advanced riders. Training plans with british cycling and trainingpeaks. The attached will get you ready in just three short months. Are you planning a century ride or have an upcoming race this cycling season. Welcome to your 30 mile cycle beginner training plan. Active is the leader in online event registrations from 5k running races and marathons to softball leagues and local events.
Riding a 100mile sportive and enjoying the experience. This 8week plan works nicely toward a latespring or summer goal. Riding 50 miles or a metric century is often the steppingstone to a century ride. Home collections cycling training plans browse by tag all 30 miles base training beginner bike workouts century ride cross country mountain bike cycling get fit level i mountain bike training plan. Luckily, we found some serious cyclists from our favorite cycling forum to relay their training advice. Building up to a century isnt the overwhelming task that you may fear.
For me, essentially a beginner cyclist tackling a century, i went with the aptly titled beginner cyclist training for a century. It assumes a time commitment of 510 hours per week for training. Meet new cycling friends, get inspired, learn where to ride, get fit, and have fun. 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. Riding a century ride 100 miles like the best buddies challenge is no walk in the park.
Each week is rated as easy, medium, hard or recovery, but the training sessions will ask more from you as you progress. The training got me where i needed to be, but age was a big factor. Training for a century ride you can train for a century ride in just 8 short weeks heres how. Here is what calico cat and others including the athleticminded travelerteam suggest. A century ride 100 miles is a major accomplishment for any cyclist. Training for a bicycle tour from couch to century duvine. Beginner training plan for a century bike ride shape. Here is the introduction to the training plan and a few photos of what to expect. It serves both as an ideal introduction to longer distance cycling and is also a meaningful challenge in its own right. By doing it that way, you help avoid injury, burnout and overfatigue. 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.
The 8week training plan to ride a century bicycling. 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. 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. For 31 miles, there is a modification noted in the attachment. More in fitness trends outdoor fitness experiences cross training indoor cycling. Its with that in mind that i have decided to start a training blog as i prepare for my next century ride. Welcome to the i love bicycling training plan for a century or gran fondo. The 8week training plan to ride a century bicycling magazine. By following a training schedule you will be prepared to ride a century and enjoy the ride. Although the course is relatively flat, hill work should form an essential part of any training plan. To easily help you, here is a quick guide to some of the terminology you will see in your plan. The trainer gives you a calendar of when youre supposed to ride and what you should accomplish that day.
Free training plans 8 week, 20100 miles goldilocks events. 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. Week mon tues weds thurs fri sat sun 1 rest 5 miles 5 miles rest 5 miles rest 15 miles. This simple to follow plan will get you there in just 8 weeks. Beginner rides and athletes of all levels can learn how to cycle more than 100 miles in 8 weeks. Cycling training plan the willow foundation registered charity no 1106746 when training for endurance you must be patient and take your time. Hit your goal to ride a metric century 62 miles in just three rides a week. At the end of the 40 weeks, i considered a century to be a fairly easy six hour ride. Beginner rides and athletes of all levels can learn how to cycle more than 100 miles in 8.
Below is a simple weekbyweek training plan that will help you reach that goal of riding your bike a hundred miles in one day. 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. Then this is the gofaster plan for you together with professional coach oliver roberts, we have put together three cycling training plans. You will notice that each ride on the training plan contains a rate of perceived exertion rpe. Your body can adapt very quickly but there is a limit, if you ride too far, too frequently, you can make yourself very tired. 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. With only so many hours in the day, most of which we spend working and sleeping, ride time is limited. Continue reading metric century 62 mile training plan. With intermediate riders aiming for a finish time in the six to seven hour range, there are three key. See a 12week schedule and tips for the 100mile cycle day.