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  1. #1
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    Century training regime

    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?

  2. #2
    **** that mattm's Avatar
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    i can't tell exactly what your schedule is (cols don't line up), but it looks pretty packed!

    sounds like you'll be set for your century with all this training. check out the STP training ("two-day") page, it's got another plan for doing (back to back) centuries. http://www.cascade.org/EandR/stp/stp_mileage.cfm

    also, i suggest just doing a (solo or not) century as one of your training rides. i mean if you're getting up to 75 miles why not take it the extra 25 and see how you feel?

    it'll make the real one that much easier.

    best of luck!!

  3. #3
    Professional Fuss-Budget Bacciagalupe's Avatar
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    Looks like a fairly typical century training plan to me. Slow increases in weekly mileage, 1 easy day and 1 rest day should do the trick. Plus you will likely miss a day here and there.

    I'm using a similar plan this year. Biggest difference is that I'm going to mix in some short runs as well. That breaks up the monotony a little bit and adds a weight-bearing exercise as well.

    Looks good to me....

  4. #4
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    Quote Originally Posted by la02 View Post
    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 looks like a very traditional approach.

    I think that 6 rides/week is excessive for somebody training for a century. I think it's much more important to get quality time than to get a lot of time in the saddle.

    If you are looking for some speed in a century and you are starting, I recommend that you work out 3-4 days a week. Spend one day doing intervals or hill work, perhaps one day doing tempo riding, a longer ride (say, 3-4 hours) on a weekend, and then just ride for fun on the 4th day (if you do it).

    I've done singles, doubles, and a ride last summer with 124 miles and about 8200 feet of climbing training 3 days a week.


    You do need some long rides if you've never done them before - a 70 miler is a good length to figure out what your century pace is and how to eat/drink.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
    199x Lemond Tourmalet, Yellow with fenders (Beast)

    Read my cycling blog at http://riderx.info/blogs/riderx
    Like climbing? Goto http://www.bicycleclimbs.com

  5. #5
    Long Distance Cyclist Machka's Avatar
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    I admire that you can follow a schedule like that ... I've never been able to. I'm not fond of structured training regimes.

    However, you might consider adding an extra day off in there once in a while so that you don't burn out and can keep it fun.

    Have a look over my article about riding a century for some extra tips:
    http://www.machka.net/century.htm

    And you might like to browse around the UMCA site for some further century tips:
    http://www.ultracycling.com/

  6. #6
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    The first thing that comes to my mind when someone comes up with a “century training regime” is: HOW MUCH CLIMBING WILL YOUR CENTURY ENTAIL?? Are your training rides ridden at nearly the same grade as shall be your (perhaps formal, organized and group) century?

    While for a somewhat flat century your devised training regime seems to me to have more miles of training in weeks 7, 8, and 9 than I believe are actually needed, for a hilly century I suspect that your regime would work quite well, assuming the miles in training are at about the same grade as the century. I don’t foresee any problem here with overtraining, but be flexible to cut short that 36 mile ride a few days before the century if you feel that what it takes out of you will still not be completely regained by century day.

  7. #7
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    Hi - there is some more century training here. The key as mentioned above is to train in conditions (i.e. terrain) similar to that of your target ride. Good luck!

  8. #8
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    I found a book on how to ride a century.

  9. #9
    Senior Member Jim from Boston's Avatar
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    Quote Originally Posted by la02 View Post
    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.

  10. #10
    Senior Member Jim from Boston's Avatar
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    Zombie thread! OP was 4-6-08; last contemporaneous thread was 5-19-08, and it was revived 2-7-09.

  11. #11
    Senior Member Richard Cranium's Avatar
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    Yeah = maybe the guy can ride a century by now...

  12. #12
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    maybe he's still pedaling...!

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