Century Bike Ride Training: Week 2, Workout 2

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 a 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 2 of 4

For warmup, see Week Two, Workout 1. The warmup will remain the same for this week.

Today we're going to keep it simple. Head out for your hour ride. Plan your route to take you by some places you like to visit. Perhaps past a neat park, a zoo, or even a house that you like to look at. Go at your own pace. The one thing you need to pay attention to: don't stop pedaling (except for traffic signs and try to pick routes that would minimize stopping). Keep your feet moving. Again, shift as necessary to allow you to constantly pedal. For new riders, this is not an easy thing. No coasting. Pedal all the way to the stop signs and use your brakes. [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. Pick at least 3 stretches.