Originally Posted by la02
I am prepping for my first century ride ever and built this training regime. I am in good shape but I really want to be able to cruise through this century and get a great time instead of cruising through at a moderate pace. This is the training regime that I have built does anyone think it is too intense or I might not be giving my muscles enough time to recover?
Week M T W R F S S
E P B P P P
1 10 15 20 O 12 40 15
2 10 16 21 O 13 44 17
3 10 18 23 O 15 48 18
4 11 19 25 O 16 53 20
5 12 22 26 O 18 59 22
6 13 23 29 O 19 64 24
7 14 26 31 O 20 71 27
8 16 27 33 O 20 75 29
9 17 27 36 O 20 75 32
10 19 28 36 0 10 5 100
Mondays are easy rides, while T F S S are ridden at pace speed and W are ridden briskly. Does anyone think that I will over fatigue my muscles with this? Could I go even harder?
That schedule is virtually the same one I use. There were two versions published some years ago in Bicycling
Magazine called "Easy Century" and "With Strength to Spare," and I use the latter.
I'm a year round commuter for a straight shot of 14 miles starting in downtown Boston and traveling in the reverse commute direction to the suburbs. I then take a commuter train home with the bike in the evening. In May I start to incorporate the ten week schedule into my commute by adding miles, for an early July century. I then slack off for a few weeks and resume in early August for a late September century. I arrange the schedule for family reasons to do the long ride on Saturday and the rest day on Sunday.
I find that with my full daily agenda, this is pretty much the maximum training time I can manage. The last three weeks are the most challenging since I'm adding about 1.5 hours per day onto my commute, plus the 4 to 6 hour long ride on Saturday. I ride very early, starting by around 5 AM, and my extended commutes are through some nice towns outside of Boston. For me because I'm time-limited, only a commute provides the incentive to get on the bike every day. I'm more of a mileage junkie, and I don't push myself too hard for speed. My 10 week-schedule is usually ridden at pace speed, with one brisk-pace day as you describe.
One good thing about the schedule for me is that it is so specific. I always try to achieve the daily quota. It becomes interesting to plot a route for that mileage, no more and no less, and by now I have discovered pretty much all my options. Mapmyride.com is perfect to plan the ride. I track my mileage on Excell, and graph it in comparison with the recommendation, and it become very satisfying to enter the day's ride, and watch the miles to the goal accumulate. Finally, following that schedule gets me riding as much as possible to enjoy the best cycling weather of the year.
I think an important feature of the program is to provide increasing continuous saddle-time. If I didn't have the good fortune of a one-way commute, I think splitting the daily mileage into two separate segments would be less beneficial. For my personal circumstances though, that schedule is perfect. If I had more time, I'm sure I could extend it so I don't think it is that taxing physiologically. My yearly mileage is about 4000, so I 'm sure I have more capacity.