Century training program?

"Reenie" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I'm hoping that someone can help. I'm a runner - but I've been injured this past year and have
turned to cycling for cross-training. I've been training on an indoor trainer all winter (because
of the weather) and have now set my sights on riding a century, hopefully towards the beginning of
the summer.

I usually ride six days a week (sometimes two short rides a day) but could do with some advice as
I try to put a training program together. I ride anywhere from 30 minutes (usually recovery
sessions) to two hours (not too many of these as it's quite boring riding inside!!), but probably
average hour long rides. I also weight-train 3-4 days a week, so I feel I have an okayish base.

I'm probably looking to find a twelve week program - or to put one together myself. Can anyone
offer advice? I prefer to train by 'time' as opposed to 'miles'... any websites, books,
magazines???

Thanks,

Reenie

Reenie:

Bicycling Magazine has an effective 10-week program:

arkansasbicycleclub.orgtip1.htmlOpen ↗

The program is based on mileage, not time. I think this is more appropriate, since you're training
to ride 100 miles, not x hours. Generally, if you can ride about 60 miles comfortably, you'll be
able to ride a century without much difficulty. Just remember to eat and drink a lot.

Good luck!

Josh

Reenie said:

I'm hoping that someone can help. I'm a runner - but I've been injured this past year and have
turned to cycling for cross-training. I've been training on an indoor trainer all winter (because
of the weather) and have now set my sights on riding a century, hopefully towards the beginning of
the summer.

I usually ride six days a week (sometimes two short rides a day) but could do with some advice as
I try to put a training program together. I ride anywhere from 30 minutes (usually recovery
sessions) to two hours (not too many of these as it's quite boring riding inside!!), but probably
average hour long rides. I also weight-train 3-4 days a week, so I feel I have an okayish base.

I'm probably looking to find a twelve week program - or to put one together myself. Can anyone
offer advice? I prefer to train by 'time' as opposed to 'miles'... any websites, books,
magazines???

Is your goal simply to complete a century regardless of speed, or to do it within "X"
number of hours?

My club has a 10 week spring training program each year leading up to a mid-May century ride. The
weekly rides start at 30 miles, and increase in distance by 5-10 miles each week. The week before
the century, we do an 80 miler. This has worked out well over the years, even for newbies attempting
their first century.

Doing daily short, fast rides won't do it. You have to do one long ride each week. Before attempting
the century you should have completed at least a 75 mile ride. The idea is to enjoy the century, not
just endure it! You have to learn to pace yourself (nothing is worse than "bonking" halfway through
a century). Eat/drink often and get off the bike to stretch occasionally.

Art Harris

Thanks for the response.

My goal is to complete the century comfortably and in a decent time. From putting my running
schedule together I recognize the importance of a long session, and as the weather warms (hopefully
over this next couple of weeks) I plan to head out for a long weekly ride, gradually building up the
miles each week.

One of my main questions is, what is best to do inbetween weekly long rides? I enjoy training 5-6
days a week but don't know how best to structure the week.

Best,

Reenie

Quoted message said:

Reenie said:

I'm hoping that someone can help. I'm a runner - but I've been injured this past year and have
turned to cycling for cross-training. I've been training on an indoor trainer all winter
(because of the weather) and have now set my sights on riding a century, hopefully towards the
beginning of the summer.

I usually ride six days a week (sometimes two short rides a day) but could do with some advice
as I try to put a training program together. I ride anywhere from 30 minutes (usually recovery
sessions) to two hours (not too many of these as it's quite boring riding inside!!), but
probably average hour long rides. I also weight-train 3-4 days a week, so I feel I have an
okayish base.

I'm probably looking to find a twelve week program - or to put one together myself. Can anyone
offer advice? I prefer to train by 'time' as opposed to 'miles'... any websites, books,
magazines???

Is your goal simply to complete a century regardless of speed, or to do it within "X" number
of hours?

My club has a 10 week spring training program each year leading up to a mid-May century ride. The
weekly rides start at 30 miles, and increase in distance by 5-10 miles each week. The week before
the century, we do an 80 miler. This has worked out well over the years, even for newbies
attempting their first century.

Doing daily short, fast rides won't do it. You have to do one long ride each week. Before
attempting the century you should have completed at least a 75 mile ride. The idea is to enjoy the
century, not just endure it! You have to learn to pace yourself (nothing is worse than "bonking"
halfway through a century). Eat/drink often and get off the bike to stretch occasionally.

Art Harris

Thanks for the link Josh, it looks like a helpful schedule.

Reenie

"Josh Gatts" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

"Reenie" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I'm hoping that someone can help. I'm a runner - but I've been injured this past year and have
turned to cycling for cross-training. I've been training on an indoor trainer all winter
(because of the weather) and have now set my sights on riding a century, hopefully towards the
beginning of the summer.

I usually ride six days a week (sometimes two short rides a day) but could do with some advice
as I try to put a training program together. I ride anywhere from 30 minutes (usually recovery
sessions) to two hours (not too many of these as it's quite boring riding inside!!), but
probably average hour long rides. I also weight-train 3-4 days a week, so I feel I have an
okayish base.

I'm probably looking to find a twelve week program - or to put one together myself. Can anyone
offer advice? I prefer to train by 'time' as opposed to 'miles'... any websites, books,
magazines???

Thanks,

Reenie

Reenie:

Bicycling Magazine has an effective 10-week program:

arkansasbicycleclub.orgtip1.htmlOpen ↗

The program is based on mileage, not time. I think this is more appropriate, since you're training
to ride 100 miles, not x hours. Generally, if you can ride about 60 miles comfortably, you'll be
able to ride a century without much difficulty. Just remember to eat and drink a lot.

Good luck!

Josh

[email hidden] (Reenie) wrote in message
news:<[email hidden]>...

Quoted message said:

One of my main questions is, what is best to do inbetween weekly long rides? I enjoy training 5-6
days a week but don't know how best to structure the week.

Take a look at: cascade.orgstp mileage.cfmOpen ↗ which gives a daily training schedule
for a two-day double century.

Warm Regards,

Claire Petersky home.earthlink.netWelcome.htmOpen ↗