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  1. #1
    Senior Member zvez's Avatar
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    metric century training

    So, just getting back into riding. I'd like to set a goal of doing a metric century next year. Any sites that you guys can recommend with how to prep/train for one?

    Thanks!
    Chris

  2. #2
    pan y agua merlinextraligh's Avatar
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    First step is just start riding. Increase your mileage gradually, try to limit that to 10% increase a week.

    After you've got a month or so of riding, start adding some intensity, i.e. intervals, one or two days a week.

    One week out of four, take an easy week where you back off your mileage, and take at least 1-2 days a week off, or 1 day easy, and 1 day off.
    You could fall off a cliff and die.
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    Senior Member Element GT's Avatar
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    I did my first metric this year and it was a blast! The biggest surprise was how much I actually ate through the whole thing at the snack tables.

    I agree with what Merlin said, increase by about 10% a week. I got to riding 30 miles was a typical ride and low 40's was a long day, but then just went for it (the metric) at a slow pace and did fine at the ride.
    "Human beings were not meant to sit in little cubicles starring at computer screens all day!" -Peter Gibbons

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    Ride...

    66 miles isn't that much. You could achieve this by mostly just riding more. Intervals will certainly make you stronger, and a "plan" will probably make it achievable in a subscribed amount of time, but more than anything, get out there and do rides that you enjoy. Also, assuming your metric will be in a group, ride in some groups!

  5. #5
    Senior Member zvez's Avatar
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    Thanks for the tips guys!! Gives me a great starting point!

  6. #6
    don't misunderestimate me BoSoxYacht's Avatar
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    What is your fitness level at this point? Are you overweight, a smoker, average non-athlete?

    Tell us a little more about yourself.

  7. #7
    Senior Member MRT2's Avatar
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    Quote Originally Posted by AbsoluteZ3RO View Post
    Ride...

    66 miles isn't that much. You could achieve this by mostly just riding more. Intervals will certainly make you stronger, and a "plan" will probably make it achievable in a subscribed amount of time, but more than anything, get out there and do rides that you enjoy. Also, assuming your metric will be in a group, ride in some groups!
    Isn't a metric century just over 62 miles?

  8. #8
    2 Fat 2 Furious contango's Avatar
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    My wife used this one:

    http://www.avantiplus.co.nz/pluszone...-training.html

    Her first 100k resulted in bailing at about 80k as she had strained her knees. She finished the other two - the first one she finished took her a while but the second one saw her breaking PBs at practically every milestone through the ride.
    "For a list of ways technology has failed to improve quality of life, press three"

  9. #9
    Senior Member MRT2's Avatar
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    I just did my first 60 mile ride two weeks ago, and my first 50 miler 3 weeks ago. Last year, my longest ride of the season was 30 miles.

    No special program, IMO. Just ride. Don't get hung up on mileage. Rather, think of it in terms of time in the saddle. How long can you ride now at, say, 12 to 14 mph? Build up to where you can just get on the bike and comfortably ride for 3 hours per ride a couple of times a week and you are almost there.

  10. #10
    Senior Member jdip's Avatar
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    Quote Originally Posted by MRT2 View Post
    Isn't a metric century just over 62 miles?
    Yep it's 62 miles.

  11. #11
    Senior Member zvez's Avatar
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    6'-2" 165 pounds, thin, slow jog a mile every day as well as run up and down five flights of stairs on my coffee break, no smoke, love junk food tho. Say I'm in decent shape.

    Quote Originally Posted by BoSoxYacht View Post
    What is your fitness level at this point? Are you overweight, a smoker, average non-athlete?

    Tell us a little more about yourself.

  12. #12
    Senior Member zvez's Avatar
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    exc link!
    Quote Originally Posted by contango View Post
    My wife used this one:

    http://www.avantiplus.co.nz/pluszone...-training.html

    Her first 100k resulted in bailing at about 80k as she had strained her knees. She finished the other two - the first one she finished took her a while but the second one saw her breaking PBs at practically every milestone through the ride.

  13. #13
    Devourer of souls Dead Roman's Avatar
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    Unless you are an old man or grossly overweight, there is no reason to "train" for a "metric" century. I ride 70 mi every saturday with a 65 year old 280lb guy.


    I realize how negative and ******y this post seems.
    The road of life is winding, but the pavement is smooth

  14. #14
    don't misunderestimate me BoSoxYacht's Avatar
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    Quote Originally Posted by zvez View Post
    6'-2" 165 pounds, thin, slow jog a mile every day as well as run up and down five flights of stairs on my coffee break, no smoke, love junk food tho. Say I'm in decent shape.
    It sounds like you are in better than average shape, so a metric century shouldn't be too big of a deal to prepare for.

    It's been a long time since I've had to train for a ride like this, but Merlinextralight has some good advice.

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    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by zvez View Post
    So, just getting back into riding. I'd like to set a goal of doing a metric century next year. Any sites that you guys can recommend with how to prep/train for one?

    Thanks!
    Chris
    This article is for riding an imperial century, but would apply for a shorter distance as well ...
    http://www.machka.net/articles/century.htm

  16. #16
    Senior Member
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    Although it may sound overzealous, just get to the point where you can ride 40-45 miles and you'll be able to find the extra strength to pull out the few extra miles. On a big ride there will be enough distractions and motivations to make the ride go quicker.

  17. #17
    Senior Member lsberrios1's Avatar
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    Hey chris,

    i agree with what most people say here about just riding more every week until you get there. Now if your goal was to make it in less than 3 hours then that's a different story.

    Also, dont commit the same mistake i did of doing a solo around the city streets and go for an organized metric as ur first. My first one was a nightmare, it was about 3 weeka after i started riding and didnt know any good routes so main roads in the city with tons of crappy traffic made for an intense and very bad 62 miles.

    Good luck and have fun!
    Luis
    Cat 6 going on PRO....

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    I recommend getting on your bike and spinning the crank until the odometer says 100k. This seems to get the job done every time.

    Unless you want to do it at a 22 mph average or something, there really isn't a need to train. Just go ride more until you can do it. Intervals are unnecessary and so is a schedule of workouts.

  19. #19
    7-speed doomsday prepper ThermionicScott's Avatar
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    Big thing is not to overthink it -- it's just a longer bike ride, that's all!
    Quote Originally Posted by chandltp View Post
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  20. #20
    Member 556x45's Avatar
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    Monitoring this thread. From what I'm reading, OP is my clone.
    Longest Ride: 50 miles - Short Term Goal: Metric Century - Long Term Goal: Century
    I'm new, so I don't really know what I'm doing.

  21. #21
    Senior Member danmc's Avatar
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    I think good advice is to go on your first century, metric or imperial, in an organized group ride because you'll have others to support you, rest stops, and an emergency truck (in the larger organized rides) to bail you out in case of an emergency. Helps with the peace of mind factor.

  22. #22
    Senior Member the_tool_man's Avatar
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    I was in the same boat last year. I'd been riding regularly for only a couple of months. I was commuting 15mi round trip a couple of days a week, and doing a 30-35mi ride every other weekend or so. I had set a goal to enter a local event which gave me a choice of 28 or 63 miles. I fretted whether or not to go for the 63. But I ultimately did, and finished. For me, it was just the beginning. I've since done an imperial century and a couple of half centuries in the western NC mountains. I'm doing the same metric in three weeks, and a double imperial a few weeks after that.

    If you haven't already done so, go on a couple of group rides; preferably "no-drop" beginner-level ones. That will help you with riding in a pack. Don't over-think this. The biggest challenge will be setting a realistic pace for yourself. There will be those who take off at 20+mph. Avoid the temptation to keep up. Just take your time, and take advantage of the stops. You'll be fine.

    Regards,
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  23. #23
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by the_tool_man View Post
    I was in the same boat last year. I'd been riding regularly for only a couple of months. I was commuting 15mi round trip a couple of days a week, and doing a 30-35mi ride every other weekend or so. I had set a goal to enter a local event which gave me a choice of 28 or 63 miles. I fretted whether or not to go for the 63. But I ultimately did, and finished. For me, it was just the beginning. I've since done an imperial century and a couple of half centuries in the western NC mountains. I'm doing the same metric in three weeks, and a double imperial a few weeks after that.

    If you haven't already done so, go on a couple of group rides; preferably "no-drop" beginner-level ones. That will help you with riding in a pack. Don't over-think this. The biggest challenge will be setting a realistic pace for yourself. There will be those who take off at 20+mph. Avoid the temptation to keep up. Just take your time, and take advantage of the stops. You'll be fine.

    Regards,
    John.
    The disadvantage for the group rides, even no drops, is that those who are struggling and really need to rest are the ones that dont since by the time they catch up in re group areas the group starts rolling once the last man comes in so no rest. You can find some groups that take a 5 - 10 minute breaks if the ride is 40+miles but some just pull through even in no drops. I say stick to organized events with designated stops.
    Cat 6 going on PRO....

  24. #24
    Senior Member the_tool_man's Avatar
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    Quote Originally Posted by lsberrios1 View Post
    The disadvantage for the group rides, even no drops, is that those who are struggling and really need to rest are the ones that dont since by the time they catch up in re group areas the group starts rolling once the last man comes in so no rest. You can find some groups that take a 5 - 10 minute breaks if the ride is 40+miles but some just pull through even in no drops. I say stick to organized events with designated stops.
    Just a few miles from my house, there's a group that rides 22-28 miles at a 14-15mph average every Monday evening. They stop and rest any time someone needs to. Perhaps I got lucky, but that was my first group ride experience. It helped me tremendously.

    I've since experienced other "no drop" rides that are exactly like what you describe. It's no fun being the last one to make it to the re-group point, only to watch everyone else take off the minute you get there. Fortunately, by the time I tried such a group, I'd been riding long enough to be okay with it. But by that time, I was group riding to get faster, not to learn how to handle the bike in groups. Being the slowest of the group was a great motivation for me to get better.

    In the OP's case, I would NOT recommend that type of ride; at least not at first. Ask around at an LBS or two. There's bound to be a true beginner group around. Another approach is to look for a local group online. Here we have a Yahoo group that posts rides for various skill levels. We also have multiple Facebook groups that do the same thing. Good luck.
    Last edited by the_tool_man; 08-15-13 at 11:52 AM.
    Optimist: The glass is half-full.
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  25. #25
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by the_tool_man View Post
    Just a few miles from my house, there's a group that rides 22-28 miles at a 14-15mph average every Monday evening. They stop and rest any time someone needs to. Perhaps I got lucky, but that was my first group ride experience. It helped me tremendously.

    I've since experienced other "no drop" rides that are exactly like what you describe. It's no fun being the last one to make it to the re-group point, only to watch everyone else take off the minute you get there. Fortunately, by the time I tried such a group, I'd been riding long enough to be okay with it. But by that time, I was group riding to get faster, not to learn how to handle the bike in groups. Being the slowest of the group was a great motivation for me to get better.

    In the OP's case, I would NOT recommend that type of ride. Ask around at an LBS or two. There's bound to be a true beginner group around.
    lol sometimes I feel terrible for some people. It is usually the overweight Tri rider that is being scooped by the one of the group leaders. Given, our C (beginner) does close to 18mph on average... that was not beginner when I started..
    Cat 6 going on PRO....

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