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Back to my Century Training Plan

Old 02-27-13, 12:41 PM
  #1  
TromboneAl
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Back to my Century Training Plan

My training for a May 4 century was interrupted when I had the opportunity to cut up and bring home 1-2 years worth of home heating (free):



So, after about two weeks of work, and no riding, I got all the wood:



but now I have to catch up on my modest century training plan:

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Old 02-27-13, 03:23 PM
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I don't have a Century training plan. I just ride. When weather improves I will do a few 30 to 40 milers a week and get in the odd Metric as they come up so that can get me a couple of fast or extra hilly rides on the 30 to 40's and around 50 to 60 at the weekends. Mind you I will "Train" to get that mileage in a week and will start with flat 30 milers twice a week and 40 at the weekends. These miles will increase rapidly if the weather is right so looks like April before I start getting in over 100 a week.

As it is right now-I am only doing a hilly 30 miler a week but 3 gym sessions are just keeping me in trim. Last year I did an organised 60 miler that I extended to 100 by extra riding and that was from a very base level. It hurt but I doubt I had done more than 50 miles a week up till then.
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Old 02-27-13, 05:45 PM
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Lost a week, 6 days, of cycling due to a very bad cold that knocked me flat. On Saturday and Sunday, due to weather, I did 45 minutes and 75 minutes, respectively, on the trainer. Monday was the very first day back on the bike outdoors--did 33 miles and really felt it. Took Tuesday as a rest day and did 55 miles today, feeling that as well. I have a century coming up on April 20 and my plan is to do 25 to 33 miles 4 days a week and one day do a long ride--increasing the distances each week before the ride, 60, 60, 70, 70, 80, 80, 90. I will take a rest day before the century ride. I then have another century 3 weeks later--will likely do a 70 miler and 80 miler 2 weeks before the second century.
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Old 02-27-13, 09:46 PM
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I've got until mid-May to get ready for a somewhat hilly century ride. I will confess that I'm a bit of a fair weather cyclist, so the winter is mostly training indoors. Lots of cardio, so the heart and lungs are fine, but the legs are really going to feel it once I get outdoors. Oh Well.
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Old 02-27-13, 09:59 PM
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Al,

If you stick to your plan the remainder of the time leading up to your century, I believe you will be fine. You may want to increase your goal of the longest ride during the week of April 14th to 75 miles instead of 65. Then, lighten up a little the week before the century and go pretty easy the 3 or 4 days immediately before the ride. If you are honestly doing the miles shown on your posted plan, you should be in pretty good shape for the century. Good luck!
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Old 02-28-13, 06:32 AM
  #6  
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I admit, I'm fair-weather too. I might get out once or twice in March, a handful in April, and not really get significant mileage until mid-May. If there's an argument in favor of me getting a velomobile, it's the 5 months off the bike every year; which makes for lots of work every spring!
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Old 02-28-13, 07:43 AM
  #7  
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It's more of a mind game than body. I did my first century back in early feb and I hadn't really trained well at all. In fact I didn't touch a bike for the two weeks leading up to the ride. It went fine.

hurt from mile 75 on, but just kept plugging and it was over....even walked to dinner that night lol.
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Old 02-28-13, 07:58 AM
  #8  
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Al, Who is that teenager doing all the work? ;-)

I just signed up for a 200K Dairyland Dare and I'm in the lottery for L'Erocia. As John Boehner would say, I need to get off my a$$.

I also need to put in a 100 miles a week for 12 weeks to build my base.
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Old 02-28-13, 11:36 AM
  #9  
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Think of the heating fuel acquisition as cross training, you were working on your upper body and core strengths. Pctures of the final stack would help confirm the actual amount of said training.
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Old 02-28-13, 11:56 AM
  #10  
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I do a ten week training program that I saw published in BICYCLING MAGAZINE years ago. There are two variations, called "Easy Century Training," or "With Strength to Spare." I do the latter one, and it is about the most time I can spare to train. Fortunately I cycle commute, so that's when I train by lengthening my usual 14 mile distance. I find that the schedule motivates me to do keep up, and it's very satisfying to plug the data into my Excel spreadsheet and watch the charts expand. My modification of the plan is to make Sunday my rest day, and Saturday is my long ride / Century day

Code:
WITH  STRENGTH TO SPARE:
Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.	Weekly
Easy*	Pace*	Brisk*		Pace*	Pace*	Pace*	Mileage
10	12	14	Off	12	40	15	103
10	13	15	Off	13	44	17	112
10	15	15	Off	15	48	18	123
11	16	19	Off	16	53	20	135
12	18	20	Off	18	59	22	149
13	19	23	Off	19	64	24	162
14	20	25	Off	20	71	27	177
16	20	27	Off	20	75	27	177
17	20	30	Off	20	75	32	194
19	20	30	Off	10	5 Easy	Century	184
							
							1,516

EASY CENTURY TRAINING:
Week	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.	Weekly
	Easy*	Pace*	Brisk*		Pace*	Pace*	Pace*	Mileage
1	6	10	12	Off	10	30	9	77
2	7	11	13	Off	11	34	10	86
3	8	13	15	Off	13	38	11	98
4	8	14	17	Off	14	42	13	108
5	9	15	19	Off	15	47	14	119
6	11	15	21	Off	15	53	16	131
7	12	15	24	Off	15	59	18	143
8	13	15	25	Off	15	65	20	153
9	15	15	25	Off	15	65	20	155
Cent Week	15	15	25	Off	10	5 Easy	Century	170
Focal points of my year-round riding calendar are two centuries that I plan on around early July and late September; the latter is a local charity ride. The July ride is variable, but for two of the last three years, it has been the Annual Fifty Plus Ride of this Forum. I have traveled up to 800 miles one way to participate. So I have suggested a Fifth Annual Ride for Boston this year on the weekend of July 27-28, to encompass a local “Summer Century and Family This Ride” sponsored by the local cycling advocacy group called Mass Bike. The basic details are:

Originally Posted by Jim from Boston View Post
…This will be the fourth annual ride sponsored by a cycling advocacy group, MASS BIKE …

As they describe it: “All rides (8, 26, 47, 62 and 100 miles) will traverse the heart of American Revolutionary history, from Paul Revere’s Ride through Lexington and Concord, to nearby battlefields. Longer rides visit the towns and villages that sent the first Minutemen. After the rides, everyone is invited to stay at Lexington High School for lunch and socializing. Lunch will be provided by Redbones! [A local, well-regarded BBQ joint that’s bike-friendly—they even have valet bike-parking. ] The terrain, IMO, is gently rolling hills.
For details, see: !https://massbike.org/summer-century-family-ride/
[This is a description if the 2012 Ride]
So far, about 10 subscribers have expressed an interest in the Ride, and two have already made hotel reservations. So if you're looking for a July Century...
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Old 02-28-13, 01:44 PM
  #11  
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I need to get on my double-century training program since my wife just signed us both up for the Joshua Tree Double Century on March 16th. We'll probably both do the 4:30AM start, ride together until daylight, then I'll take off at a bit higher speed. Neither of us have done this double before, so riding into the unknown here.

Here's a link with the details: https://www.mtnhighcycling.com/Joshua_Tree_Double.aspx

So far I have three training centuries on my legs this year, Palm Springs plus two we've done on our own. Not a huge amount of climbing on this one, so my climbing should be okay.

Have a fun time on your century TromboneAl!

Rick / OCRR
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Old 02-28-13, 06:16 PM
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Originally Posted by vesteroid View Post
It's more of a mind game than body. I did my first century back in early feb and I hadn't really trained well at all. In fact I didn't touch a bike for the two weeks leading up to the ride. It went fine.

hurt from mile 75 on, but just kept plugging and it was over....even walked to dinner that night lol.
Pretty much a normal century
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Old 02-28-13, 06:52 PM
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to heck with the century! do you have a splitter or use a wedge???
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Old 02-28-13, 07:20 PM
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Originally Posted by jppe View Post
to heck with the century! do you have a splitter or use a wedge???
I be the splitter. Luckily I have all summer to split it, an hour or two at a time. I see it as great exercise, but I won't get serious about it until after the century.

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Old 02-28-13, 07:38 PM
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I can personally attest to the awesome fitness gain that comes from this.
You're core strength and flexibility will improve a lot (unless you're already in great shape).
Fitting a couple splitting sessions a week into your training plan should improve your
comfort on the bike on long rides.
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Old 03-01-13, 01:58 AM
  #16  
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The last Century I did was about 25 yrs. ago. It was one of those large organized rides but I ended up riding alone most of the way when my bro-in-law had a mechanical malfunction and had to hop on the sag wagon. Averaged a bit over 15 mph and felt good at the end. My gf is hot to do one this season. She's never done one and is turning 60 just after I turn 67 so we're just hoping to finish. Any advice will be greatly appreciated.
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Old 03-01-13, 02:13 AM
  #17  
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Any activity that gets you working- takes effort and you know you have done it afterwards will keep you in trim. Try digging the vegetable patch in spring when it is clay and heavy.

I used to do a hard 100 miler off road each year and I trained all year for that one. Build up to it started in January and by June I was fit enough for it. Bike training for it was to be out on the bike for a couple of hard 30 milers in the week and a 60 miler at the weekend. After the event we used to have fun with the 50 mile Offroad enduros and a few Metric and 100 milers on the road. That was besides the fun 30 milers up on the hills.

I don't think you have to do a 100 mile ride to train for 100 mile ride and 60 miles at a time is good enough providing you do it often enough. Don't really have to put maximum effort into the training all the time either providing you do put in effort and do it often enough.
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Old 03-01-13, 09:17 AM
  #18  
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Originally Posted by Rick@OCRR View Post
I need to get on my double-century training program since my wife just signed us both up for the Joshua Tree Double Century on March 16th. We'll probably both do the 4:30AM start, ride together until daylight, then I'll take off at a bit higher speed. Neither of us have done this double before, so riding into the unknown here.

Here's a link with the details: https://www.mtnhighcycling.com/Joshua_Tree_Double.aspx

So far I have three training centuries on my legs this year, Palm Springs plus two we've done on our own. Not a huge amount of climbing on this one, so my climbing should be okay.

Have a fun time on your century TromboneAl!

Rick / OCRR
Good luck on your double training, Rick. I really want to ride the spring Solvan, Hemet, and Grand Tour lowland doubles all this year.
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Old 03-03-13, 09:24 PM
  #19  
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Originally Posted by az_cyclist View Post
Good luck on your double training, Rick. I really want to ride the spring Solvan, Hemet, and Grand Tour lowland doubles all this year.
Thanks az_cyclist.

I had a good training ride on Saturday: https://app.strava.com/activities/42893873

Though it was not quite a century, the climbing made up for it. I finished the ride with the woman who is actually organizing the Joshua Tree Century, so she gave me some good advice while we were climbing up East Fork / Little GMR.

I ended up doing more climbing in 89.5 miles than I'll have to do one the double. Just have to remember to eat and drink, plus not get lost since this is a new double for me.

May see you at Spring Solvang and Hemet, but on the Grand Tour I always ride the Highland. Less traffic, less wind, much better scenery. You should at least consider it and ask other Bull Shifters for more opinions.

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