Here's what we posted last year with respect to a suggested training program. Nothing is new, so here goes:
Riding a century is a
milestone for many cyclists. While 100 miles may sound fairly daunting,
the good news is that pretty much anyone can complete a century with
proper training and determination.
As
we've previously mentioned, we don't believe there's any one program
that works for every rider. Some of you are new to cycling, and some
have already conquered their first century. Folks have different
schedules, different fitness levels, different goals, etc etc. While we
do prefer to work with you one-on-one and provide training tips and
goals for you as an individual... if you'd rather just follow a simple
plan, here it is.
The schedule below is designed for the novice rider, who currently rides less than
3 times per week. This plan requires a 4-days per week commitment, with your weekend ride
mileage increasing to build your endurance. In just 12 weeks you’ll be
ready to ride your first century.
If
this is the plan you intend to follow, please note that this is the
bare minimum. You really have to commit to doing everything required by
this plan. This will give you enough strength and endurance to
successfully complete the Ride To Empower only if you maintain the
intensity guidelines. However, if you want to ride faster; climb the
hills easier, and feel strong every mile - you'll want to do more than
this. We can help you with your specific goals. All you have to do is
get in touch.
A few things to note before you dive into this training program. Let's define some terms: Hilly
means the steepest, most sustained climb you can find around. Don't shy
away from the hills. It's vital to your success in October that your
training includes lots of climbing. Easy means riding at a casual, social pace where you could have a conversation with your riding partner. Moderate means your heart rate is up and your breathing is labored so that having a conversation is a struggle. Hard
means it's very difficult to speak because you're really pushing
yourself and breathing hard. On moderate and hard days, give yourself
10 to 15 minutes to warm up before you put the hammer down; and then at
the end of the harder efforts, pedal slowly for 5 to 10 minutes as your
cool down. Get your heart rate down and your breathing under control
before you come to a complete stop.
To see the training plan, click here.
We tried to get it to fit on this blog page - but we couldn't make it
work. The weekend days were disappearing off the page. Hmmm...
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