Recommended Training for Century Ride
#1
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Recommended Training for Century Ride
Hey all...I am signed up to to do the LiveStrong challenge in August of next year....I know it's early but I want to make sure I plan appropriately.
My goal isn't to just ride the 100...that shouldn't be an issue although I hear the course is quite hilly. I want to make sure I can ride it Sub 6 hours. So finish and finish respectably.
Other than the obvious...."ride lots" answer....what would be a basic training program to prep for a sub 6 hour Century in the months prior to the actual ride?
I'd like to hear of course, from those who actually have ridden a sub 6 hour century.
My goal isn't to just ride the 100...that shouldn't be an issue although I hear the course is quite hilly. I want to make sure I can ride it Sub 6 hours. So finish and finish respectably.
Other than the obvious...."ride lots" answer....what would be a basic training program to prep for a sub 6 hour Century in the months prior to the actual ride?
I'd like to hear of course, from those who actually have ridden a sub 6 hour century.
#2
Banned
Join Date: Sep 2005
Location: Santa Barbara, CA
Posts: 28,387
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
What's quite hilly? And yes I have.
#3
Senior Member
Join Date: May 2007
Location: Santa Cruz Mountains
Posts: 6,169
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
You know, I had to think for quite a while to figure out if I'd finished a century in under 6 hours and was thus qualified to answer. Fortunately they time the KOM series and the Heartbreak Hundred is 100 miles, and I managed to finsh that in 6th, just under 6 hours.
The book "The Complete Book of Long Distance Cycling" (https://www.amazon.com/Complete-Book-.../dp/1579541992) is
a good resource for general century (and beyond) training and riding.
Most of the century training plans like Bicycling Magazine's plan are good plans for finishing a century, but you are looking for going kinda fast too. Still, they are a start for a training plan.
I would recommend setting intermediate goals such as finishing a century, assuming you haven't done one yet. If you have, you still want to pick some events leading up to your "A" event to use for training, checking your fitness and for getting the whole century process down and figuring out your routine. The less you have to think about when it is time to eat, how fast to go, what to carry, etc, the more energy you can put into the ride and the less likely you are to make a mistake.
The book "The Complete Book of Long Distance Cycling" (https://www.amazon.com/Complete-Book-.../dp/1579541992) is
a good resource for general century (and beyond) training and riding.
Most of the century training plans like Bicycling Magazine's plan are good plans for finishing a century, but you are looking for going kinda fast too. Still, they are a start for a training plan.
I would recommend setting intermediate goals such as finishing a century, assuming you haven't done one yet. If you have, you still want to pick some events leading up to your "A" event to use for training, checking your fitness and for getting the whole century process down and figuring out your routine. The less you have to think about when it is time to eat, how fast to go, what to carry, etc, the more energy you can put into the ride and the less likely you are to make a mistake.
#4
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
1. Have you done a century before?
2. Yes, I qualify to answer the question ... out of the 139 centuries and longer distances I've done, I have done a couple 6 hour centuries.
3. Here's my century article: https://www.machka.net/century.htm
2. Yes, I qualify to answer the question ... out of the 139 centuries and longer distances I've done, I have done a couple 6 hour centuries.
3. Here's my century article: https://www.machka.net/century.htm
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#5
Banned
Join Date: Sep 2005
Location: Santa Barbara, CA
Posts: 28,387
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
Anyway, to the OP, what's the longest you've ridden so far. You say you don't think 100 miles will be a problem, which leads me to think you've never done it. Most people who have not ridden that distance hit a wall around 70 miles in. Don't assume that it will be easy, it may not be if you are not used to it.
In general, the key is nutrition and pacing. If you want to do it fast, it just makes those even more important.
#6
Senior Member
Join Date: May 2008
Posts: 7,384
Mentioned: 49 Post(s)
Tagged: 0 Thread(s)
Quoted: 800 Post(s)
Liked 218 Times
in
171 Posts
Hey all...I am signed up to to do the LiveStrong challenge in August of next year....I know it's early but I want to make sure I plan appropriately.
My goal isn't to just ride the 100...that shouldn't be an issue although I hear the course is quite hilly. I want to make sure I can ride it Sub 6 hours. So finish and finish respectably.
Other than the obvious...."ride lots" answer....what would be a basic training program to prep for a sub 6 hour Century in the months prior to the actual ride?
I'd like to hear of course, from those who actually have ridden a sub 6 hour century.
My goal isn't to just ride the 100...that shouldn't be an issue although I hear the course is quite hilly. I want to make sure I can ride it Sub 6 hours. So finish and finish respectably.
Other than the obvious...."ride lots" answer....what would be a basic training program to prep for a sub 6 hour Century in the months prior to the actual ride?
I'd like to hear of course, from those who actually have ridden a sub 6 hour century.
I don't consider myself a strong rider, but I did my best century (actually 107.5 miles because I got lost ;-) in 6:58 at about 15.4 mph, with about 40 miles in a paceline and about 60 miles solo. My modification of the plan is to make Sunday my rest day, and Saturday is my century day. This won't print on the Forum as a nice table, but I think you can figure it out:
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
1,240
#7
Senior Member
Join Date: Jun 2002
Location: Rural Missouri - mostly central and southeastern
Posts: 3,013
Bikes: 2003 LeMond -various other junk bikes
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 78 Post(s)
Likes: 0
Liked 44 Times
in
35 Posts
what would be a basic training program to prep for a sub 6 hour Century in the months prior to the actual ride?
In other words, you should setting up some trainings rides - perhaps 34-35 miles in two hours, 50 miles in three hours, etc etc.... If and when you you can accomplish those kinds of rides, you repeat them on more difficult, perhaps hillier routes.
The more often you can accomplish these rides, the more likely you'll stand up to the 100 miler...
Good luck.
Last edited by Richard Cranium; 12-06-08 at 04:39 PM.
#9
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
They come ... they post ... they go.
Happens all the time up in the Long Distance forum.
Happens all the time up in the Long Distance forum.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#10
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I don't know yet....I am referring to the Livestrong Challenge in Philadelphia. If it is the same course as last year then people who rode it said it has a lot of hills with some being 20% grade. I don't know what the total elevatioin is or any specifics, they haven't even released the actual course.....so I have to speak in generalities for now.
#11
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
1. Have you done a century before?
2. Yes, I qualify to answer the question ... out of the 139 centuries and longer distances I've done, I have done a couple 6 hour centuries.
3. Here's my century article: https://www.machka.net/century.htm
2. Yes, I qualify to answer the question ... out of the 139 centuries and longer distances I've done, I have done a couple 6 hour centuries.
3. Here's my century article: https://www.machka.net/century.htm
#12
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Hehe, I've quite a few centuries this year. A lot of them were not "pure" or were mixed in with other things, e.g. group ride, stop at coffee shop, cruise home then go for a casual ride with my wife, so some are slower than others. But some of them were fairly fast... There are a handful in there that are under 6 hours total time (i.e. including stops), and probably half of them are under 6 hours riding time.
Anyway, to the OP, what's the longest you've ridden so far. You say you don't think 100 miles will be a problem, which leads me to think you've never done it. Most people who have not ridden that distance hit a wall around 70 miles in. Don't assume that it will be easy, it may not be if you are not used to it.
In general, the key is nutrition and pacing. If you want to do it fast, it just makes those even more important.
Anyway, to the OP, what's the longest you've ridden so far. You say you don't think 100 miles will be a problem, which leads me to think you've never done it. Most people who have not ridden that distance hit a wall around 70 miles in. Don't assume that it will be easy, it may not be if you are not used to it.
In general, the key is nutrition and pacing. If you want to do it fast, it just makes those even more important.
I have a decent amount of time but I want to start asap.....for the next month or two I just want to build my base back up as I was off the bike for most of the summer unfortunately.
#13
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#14
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
OK, first ... go ride a century but don't focus on speed, focus on finishing. Can you fit one in during the next few weeks?
Then, a few weeks later, go ride another century and work on smoothing out some of the difficulties you had on the previous century. But again, focus on eating and drinking properly, arranging your bicycle and gear so that its all comfortable, and stuff like that rather than speed.
Then, a few weeks later, go ride another century, and this time you can start working on speed.
Then, a few weeks later, go ride another century and work on smoothing out some of the difficulties you had on the previous century. But again, focus on eating and drinking properly, arranging your bicycle and gear so that its all comfortable, and stuff like that rather than speed.
Then, a few weeks later, go ride another century, and this time you can start working on speed.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#15
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
OK, first ... go ride a century but don't focus on speed, focus on finishing. Can you fit one in during the next few weeks?
Then, a few weeks later, go ride another century and work on smoothing out some of the difficulties you had on the previous century. But again, focus on eating and drinking properly, arranging your bicycle and gear so that its all comfortable, and stuff like that rather than speed.
Then, a few weeks later, go ride another century, and this time you can start working on speed.
Then, a few weeks later, go ride another century and work on smoothing out some of the difficulties you had on the previous century. But again, focus on eating and drinking properly, arranging your bicycle and gear so that its all comfortable, and stuff like that rather than speed.
Then, a few weeks later, go ride another century, and this time you can start working on speed.
That's your advice....I wish I'd thought of that.
I am after something a bit more structured, if such a thing even exists. If the secret is to ride lots then I guess you can't put a square peg in a round hole.
#16
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
Once you've feel comfortable with the distance, then work on something a bit more structured.
It's the same if you were racing ... you'd do base miles for a few months and build up to the point where you can ride the distances comfortably, and then you'd work on speed.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#17
Senior Member
Join Date: May 2007
Location: Santa Cruz Mountains
Posts: 6,169
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
If your 6 hour time goal is elapsed time, you'll have to do some thinking about rest stop strategy, so you won't be wasting time at stops. One tip: look at the routes for the shorter options. Rest stops that are for the long ride only will be less crowded than stops for multiple routes.
Get in a lot of practice on short steep climbs. Bring gearing that's low enough. Keep in mind that on long rides you want to turn a slightly lower gear on climbs so your legs don't get tired too soon.
August in Philly can be pretty hot. If you do some long hot rides before the event you can acclimitize to the heat. Also, don't use your air conditioning in the car, to increase your heat exposure and acclimitization. Most modern Americans think they'll melt if they are not parked under an air conditioner at all times, forgetting that it didn't kill their grandparents.
Use the long hot rides to figure out your electrolyte needs. It's different for everyone, but anyone who has experienced it will agree that hyponatremia sucks.
Get in a lot of practice on short steep climbs. Bring gearing that's low enough. Keep in mind that on long rides you want to turn a slightly lower gear on climbs so your legs don't get tired too soon.
August in Philly can be pretty hot. If you do some long hot rides before the event you can acclimitize to the heat. Also, don't use your air conditioning in the car, to increase your heat exposure and acclimitization. Most modern Americans think they'll melt if they are not parked under an air conditioner at all times, forgetting that it didn't kill their grandparents.
Use the long hot rides to figure out your electrolyte needs. It's different for everyone, but anyone who has experienced it will agree that hyponatremia sucks.
#18
Banned
Join Date: Sep 2005
Location: Santa Barbara, CA
Posts: 28,387
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
Anyway, where did I go? I actually did 102 miles with 9,600 feet of climbing in 6 hours
I don't know yet....I am referring to the Livestrong Challenge in Philadelphia. If it is the same course as last year then people who rode it said it has a lot of hills with some being 20% grade. I don't know what the total elevatioin is or any specifics, they haven't even released the actual course.....so I have to speak in generalities for now.
That "wall" is not so much a matter of the shape you are in as much as it is about your nutrition strategy during the ride. Although the fitter you are or the more your body is acclimated, the less the nutrition matters.
#19
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
If your 6 hour time goal is elapsed time, you'll have to do some thinking about rest stop strategy, so you won't be wasting time at stops. One tip: look at the routes for the shorter options. Rest stops that are for the long ride only will be less crowded than stops for multiple routes.
Get in a lot of practice on short steep climbs. Bring gearing that's low enough. Keep in mind that on long rides you want to turn a slightly lower gear on climbs so your legs don't get tired too soon.
August in Philly can be pretty hot. If you do some long hot rides before the event you can acclimitize to the heat. Also, don't use your air conditioning in the car, to increase your heat exposure and acclimitization. Most modern Americans think they'll melt if they are not parked under an air conditioner at all times, forgetting that it didn't kill their grandparents.
Use the long hot rides to figure out your electrolyte needs. It's different for everyone, but anyone who has experienced it will agree that hyponatremia sucks.
Get in a lot of practice on short steep climbs. Bring gearing that's low enough. Keep in mind that on long rides you want to turn a slightly lower gear on climbs so your legs don't get tired too soon.
August in Philly can be pretty hot. If you do some long hot rides before the event you can acclimitize to the heat. Also, don't use your air conditioning in the car, to increase your heat exposure and acclimitization. Most modern Americans think they'll melt if they are not parked under an air conditioner at all times, forgetting that it didn't kill their grandparents.
Use the long hot rides to figure out your electrolyte needs. It's different for everyone, but anyone who has experienced it will agree that hyponatremia sucks.
#20
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
"hilly" is such a nebulous concept as to be meaningless. One person's idea of hilly is pancacke flat to another. Short punchy climbs or rollers have to be handled differently than long sustained climbs. I am more of an aerobic engine and prefer the long climbs but some people are better suited for the anaerobic-oriented power climbs. If you want to do the course fast and it is lots of rollers your training would be better to be more interval based, over threshold and recover, over and over... If they are long climbs you are better served working on increasing your threshold or your ability to suffer at/near/over threshold for longer.
That "wall" is not so much a matter of the shape you are in as much as it is about your nutrition strategy during the ride. Although the fitter you are or the more your body is acclimated, the less the nutrition matters.
#21
Senior Member
Join Date: Oct 2004
Location: Huntington Beach, CA
Posts: 7,085
Bikes: Cervelo Prodigy
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 478 Post(s)
Likes: 0
Liked 87 Times
in
67 Posts
If you want something really structured, it means a coach who knows your current abilities, your state of conditioning. Otherwise, its trial and error. The school of hard knocks.
August is a long way off, that means you can be doing some solo centuries. Just do it.
August is a long way off, that means you can be doing some solo centuries. Just do it.
#22
Banned
Join Date: Sep 2005
Location: Santa Barbara, CA
Posts: 28,387
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
Anyway, I was finally able to download the data from my ride. A hair over 6 hours, sorry. That's what I get for waiting for people
Entire workout (164 watts):
Duration: 5:44:17 (6:03:17)
Work: 3393 kJ
TSS: 288 (intensity factor 0.708)
Norm Power: 198
VI: 1.21
Pw:HR: 0.95%
Pa:HR: -16.35%
Distance: 102.522 mi
Elevation Gain: 12279 ft
Elevation Loss: 12223 ft
Grade: 0.0 % (56 ft)
Min Max Avg
Power: 0 561 164 watts
Heart Rate: 73 xxx 149 bpm
Cadence: 1 122 84 rpm
Speed: 0 xx.x 17.9 mph
Altitude: 1123 4109 2928 ft
Crank Torque: 0 828 169 lb-in
#23
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
Aim for 250-300 calories per hour. And while you're at it, aim for about one 750 ml bottle of water and/or sports drink per 1-1.5 hours as well.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#24
Senior Member
Thread Starter
Join Date: Oct 2006
Posts: 483
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
That's really the key, figuring that out. Unfortunately it mostly comes with experience but you should err on the side of eating early and eating more if you don't know.
Anyway, I was finally able to download the data from my ride. A hair over 6 hours, sorry. That's what I get for waiting for people
Entire workout (164 watts):
Duration: 5:44:17 (6:03:17)
Work: 3393 kJ
TSS: 288 (intensity factor 0.708)
Norm Power: 198
VI: 1.21
Pw:HR: 0.95%
Pa:HR: -16.35%
Distance: 102.522 mi
Elevation Gain: 12279 ft
Elevation Loss: 12223 ft
Grade: 0.0 % (56 ft)
Min Max Avg
Power: 0 561 164 watts
Heart Rate: 73 xxx 149 bpm
Cadence: 1 122 84 rpm
Speed: 0 xx.x 17.9 mph
Altitude: 1123 4109 2928 ft
Crank Torque: 0 828 169 lb-in
Anyway, I was finally able to download the data from my ride. A hair over 6 hours, sorry. That's what I get for waiting for people
Entire workout (164 watts):
Duration: 5:44:17 (6:03:17)
Work: 3393 kJ
TSS: 288 (intensity factor 0.708)
Norm Power: 198
VI: 1.21
Pw:HR: 0.95%
Pa:HR: -16.35%
Distance: 102.522 mi
Elevation Gain: 12279 ft
Elevation Loss: 12223 ft
Grade: 0.0 % (56 ft)
Min Max Avg
Power: 0 561 164 watts
Heart Rate: 73 xxx 149 bpm
Cadence: 1 122 84 rpm
Speed: 0 xx.x 17.9 mph
Altitude: 1123 4109 2928 ft
Crank Torque: 0 828 169 lb-in