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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 01-20-12, 09:13 PM   #1
sstang13
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Advice on training for first century?

Hey everyone, I am going to be training to ride almost a century (146km/91mi) in this coming up August and I was wondering what are some rotines I can do in my training to help make it faster and easier. Here is some info about me to maybe help you answer.

Body: 6'1", 150lbs.

History: I got my first ever road bike last July and rode it about 600km total, I will be starting up again when it gets warm, probably in March/April.

Longest Ride: My longest ride was about 42km (26mi) at a pace of about 20km/h (12mi/h) and I didn't feel dredful after, tired but not like I was dying.

For my training I am willing to ride everyday because I love cycling. I know that I have to ride alot and get a lot distance under my belt to get better, but are there any other things I should do during my rides to help train better and get faster and increase my fitness/endurance? I live in an area with rolling hills and flat roads, so I can not do any climbing D:

If I am missing out any information that's helpful, please let me know.
Any feedback is appreciated, thank you!
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Old 01-20-12, 11:12 PM   #2
johnny99
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If the century is flat to moderate, then just ramp up your weekly mileage by about 10% per week until your longest ride of the week is around the right distance. Experiment with different foods and drinks to figure out what keeps you fueled on the bike.

If the century is hilly or mountainous, then working on your climbing is more important than working on your distance.
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Old 01-21-12, 09:55 AM   #3
sstang13
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Quote:
Originally Posted by johnny99 View Post
If the century is flat to moderate, then just ramp up your weekly mileage by about 10% per week until your longest ride of the week is around the right distance. Experiment with different foods and drinks to figure out what keeps you fueled on the bike.

If the century is hilly or mountainous, then working on your climbing is more important than working on your distance.
Thank you, come to think of it my whole century ride is very, very flat! So I'll boost my mileage by 10% per week, and since I have repedative rolling hills in my general area, that'll help make it so much easier for a flat ride.
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Old 01-21-12, 04:33 PM   #4
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If you can finish a ride of 70 miles or so feeling good, you can finish a century. You don't need to work up to the full 100 miles in training. Not that there's anything wrong with doing it.
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Old 01-21-12, 08:47 PM   #5
Don in Austin
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If it were me, when the August almost-a-century came up, I would have already ridden a century just tooling around my city.

Two winters in a row I have ridden a "century to nowhere" just spending a day riding solo all over Austin. Pretty cool, because you never get far out anywhere so you don't need any support.

When I do this I am totally laid back with no route or plan whatsoever except to have 100 miles in by the end of the day. I come to an intersection and decide, "Do I want to climb a little more? Is it time for a downhill break? Where does this street go? Never been there before." Nobody and nothing to answer to except 100 miles on the bike computer and confirmed by the GPS on my smart phone. Last time they were within .3 miles of each other!

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