Century Bike Ride Training: Week 2, Workout 1

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. Each workout will build on the previous ones, explanations will grow too, as your knowledge grows.)

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.

Changes from last week: This week introduces a fourth and longer workout. These long workouts (of 2 hours duration or more) should be planned for day when you are not working or doing any other form of exercise (for example, avoid the gym on these days or skip aerobics class.)

WEEK TWO

WORKOUT 1 of 4

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. This time while pedaling, think smooth circles and envision pulling up on the pedal. This will continue to be your warmup for this week.

For this workout, you should ride a route that provides you with some slow and steady hills - the kind that take you 10 to 20 minutes to climb. Like the last workout, you'll will maintain a steady pace - this time at 12 mph. Use your gears to shift down when you fatigue to rest your muscles but require more pedaling, and shift up when you need to. As you climb your hill, stand up for the last 10 minutes of the climb. As you go to stand, you need to shift up about 2 gears - the standing helps add more of your weight to the pedaling allowing you to push a bigger gear. When you come to the top of the hill, sit back down but maintain the high gear - allow yourself to pedal slowly and use the descent to maintain your speed. (You will probably exceed 12 mph here-that's fine.) Shift as needed to maintain the 12 mph as you slow from your descent. If your route and time allows (keep this to an hour ride) repeat the hill. [NOTE: for those not very familiar with shifting or the fundamentals of gear, see: GEAR HEAD TERMS FOR THE BIKE NOVICE, posting in May '07]

Cool down consists of light pedaling for 5-10 minutes following with a few minutes of stretching. Look for the article: BEST STRETCHES FOR BIKERS (will be posted in June '07) for more detailed information and pictures on recommended stretches.