Training & Nutrition - Century Training Tips/Web-Sites

Is anyone aware of on-line training tips for century rides? A friend is training for her first ride in September and would like to follow a program if there are any out there. Please help!!

Is anyone aware of on-line training tips for century rides? A friend is training for her first ride in September and would like to follow a program if there are any out there. Please help!!
I've seen a link on theh Bicycling.com home page for a century training program. Try there...

Try http://www.ultracycling.com

They have training, nutritional, and fitness advice for long-distance riders.

Ride at least 5 days a week, alone or with a bike club.
Try and improve you distances each week by at least 10 miles on your daily ride.
Drink and eat before you get thirsty or hungry.
On alternate days you can vary: short distance, hi speed; long distance, a bit slower speed.
Before the century you should be comfortable riding 75 to 85 miles in one session.
Good luck!

Ride at least 5 days a week, alone or with a bike club.
Try and improve you distances each week by at least 10 miles on your daily ride.
Drink and eat before you get thirsty or hungry.
On alternate days you can vary: short distance, hi speed; long distance, a bit slower speed.
Before the century you should be comfortable riding 75 to 85 miles in one session.
Good luck!

I would only add a few things -

Start riding with a heart rate monitor and set the max heart rate at your AT so you can train in specific Zones (see Training Bible or other info on Heart Rate Zones) Adnd DON'T use the 220-age formula unless you never move except to go to the can!! To do long distances do build up in Zone 2 to build aerobic endurance.

You should find a pace (and cadance) that works for YOU. The object of a century is to finish!! It is not a race!!

You should train using the same energy drinks/bars/gels you plan to use on the rides so your body is accustomed to them and you don't make yourself sick on the ride.

Also, on the ride don't skip rest stops, but don't doddle there either.

Also, the Training Bible gives good advice and I found a good training schedule on the MS bike tour page - www.nationalmssociety.com/

Good luck

Ok all...here's the skinny (or the not so skinny since it's the beginning of season). My friend is preparing for her 1st Century over Labor Day and would like to follow a written program of some kind.

Are you aware of any really great training plans that she can follow for the next 5 months to prep her for her 1st Cenutry ?!?

Did you try a search here?

That's been asked and answered several times before, including another thread this week, IIRC.

The MS150 has good training tips (that website was posted here).
The book Long Distance Cycling has a good training program with recommended schedules and distances that I've posted here before.

Ok all...here's the skinny (or the not so skinny since it's the beginning of season). My friend is preparing for her 1st Century over Labor Day and would like to follow a written program of some kind.

Are you aware of any really great training plans that she can follow for the next 5 months to prep her for her 1st Cenutry ?!?

Take it it's on the road, but do you mean100Kms, or 100 miles? If its 100Kms, then just get out and ride more.

100 miles sounds daunting at first, and I must admit that it will take a bit of training for a Novice. If you break it down, its 4 x 25 milers. Get the distance in on your normal rides, and then start doing more of them. If road time is not on, then get to the gym. Don't think there is any need to get a programme, although others will say different. The main thing is personal fitness and long non-stop rides to get the butt and brain numb enough to do it.

If it's off road then get in touch with me as this will take a lot more training, effort, and a few less brain cells to do it.

Take it it's on the road, but do you mean100Kms, or 100 miles? If its 100Kms, then just get out and ride more.

100 miles sounds daunting at first, and I must admit that it will take a bit of training for a Novice. If you break it down, its 4 x 25 milers. Get the distance in on your normal rides, and then start doing more of them. If road time is not on, then get to the gym. Don't think there is any need to get a programme, although others will say different. The main thing is personal fitness and long non-stop rides to get the butt and brain numb enough to do it.

If it's off road then get in touch with me as this will take a lot more training, effort, and a few less brain cells to do it.


Thanks for the advice. The ride she is planning is a 100 miler. My friend has run marathons before, so fitness wise she is in great shape, but as we all know, cycling is a very different beast to conquer. I have told her the most important this to build up for her is “calluses” which equals time on the bike.

She is the type of athlete that trains much harder if she has goals set up for her, so I was really looking for a program that she could follow for the next few months that would guide through how much she should be riding weekly/daily.

http://www.nationalmssociety.com/ctn/event/event_page.asp?p=211&e=67

I found the above mentioned tips, it closely matches what we did to train for a century. The bottom line is to be on your bike and increase miles each week.

Hope the article helps.

I have the Long Distance Cycling book as well and it has training programs for a century. Its basically increasing miles each week. The book has a lot of other great information for cycling, including nutrition, etc. that I refer to quite often. A good resource to have in your library.