Training for a Century

EvilGoodGuy said:

In December, I have been cross country skiing and cycling. Here's my current off season schedule (if it makes a difference):

Sunday: 2 or 3hours (very hilly) skiing, 1.5 hours on trainer
Monday: 1 hour trainer steady state
Tuesday: 30mins standing climbing intervals on trainer
Wedesday: 2 hour ski, 30min standing climbing intervals on trainer
Thursday: 1.5hour on trainer
Friday: 1 hour on trainer
Saturday: 1.5 hour ski

Eventually, you will need to get in some longer bike rides, at least 75 or so miles before you attempt your century. To complete it in 5 hours, you'll have to average 20 mph, which is a pretty tough pace solo. If you're riding in a paceline with others aiming for the same pace, it won't be nearly as tough.

On your interval training, the intervals need to gradually get longer and harder with shorter recovery time in between. If you don't have one already, a heart rate monitor is good for keeping a firm pace without exhausting yourself, once you know what heart rate you can maintain for a long ride. Good luck.