I just did the tour to tanglewood in Winston Salem last weekend with mixed success. I would like to do another ride coming up on OCT 20th which gives me an option of 102 miles. I know I only have 4 weeks but would like to give it a shot. Could anyone give me training recommendations for this. Below is a image of the route. I am already working on my diet to drop some weight but not sure of the mileage I should be doing.
standard drop-down-to-a-creek, climb-back-up-to-the-plain central NC profile. Typical of rides near Greensboro, but staying away from the mountains (which are within reach).
4 weeks until the event & you haven't been riding for more than a couple months. No time to "train". Just go ride your bike for 50 & 60 milers (or a bit more). Don't try to race. Treat the ride as a ride, not a "special event". I.e., just ride through it as if it was a regular weekend ride.
The above "advice" comes with the standard "RC comment" -- essentially, none of us know enough about you or your situation to suggest any training regimen.
It isn't easy to gain much conditioning in 4 weeks. You really have no more than 3 weeks to do much anyway, you probably don't want to do any hard rides that last week before the event.
All I have to say is the best way to train for long distance is to work your way up to it. A successful training ride is not a suffer-fest. If anything beyond 30 miles is a suffer-fest, then ride shorter distances at a good pace until 30 miles is easy. Work your way up by 10% increases. I have always lived in places where it is hard not to lose conditioning over the winter. What I found is that once I can ride 60 miles in good form, I can ride 100 miles without issue.
You should also consider avoiding these organized rides and finding your own rides to use as goals. That avoids trying to gain conditioning faster than the body responds well to. OTOH, there are plenty of people that do every organized century that really aren't at any kind of optimal form. It really depends on your personal reasons for doing this are.