Join Date: Nov 2006
Location: Los Alamos, NM
Bikes: 2008 fetish illustre
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In a nutshell, just ride lots. If you want something in particular to help you along, one option is the Carmichael training series dvd's. Or you can download them at:
The page actually has a good training system. It starts with determining the best heartrate to train at (you need a heartrate monitor, which is a useful tool). It then progresses to exercises that focus on pedal stroke, max power and intervals. I would focus more on the steady state and tempo workouts, as these help build your overall fitness.
These workouts will help build a good hour-long base. If you can stand it, just pedaling for a couple hours will help more with endurance. Many people just focus on the hour efforts and then have a good start when the weather improves and they ramp out the miles outdoors. If you do a lot of 1 hour workouts on the trainer, you should be able to tackle a 40 miler on the road with relative ease. Then you can start adding more miles and you should be able to handle a century early in the season. A general rule of thumb that I have heard is that you can take a mileage that you can ride at a fast clip and, if you back off the intensity, you should be able to ride double that. So if you get in lots of 50 milers, a century shouldn't kill you.