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Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Cycling-A Century

Completing a century is a milestone for many cyclists. Although riding 100 miles in one day may sound impossible to a beginning rider, almost anyone can complete a century given proper training and dedication.

This schedule is designed for the novice rider, who rides less than 3 times per week. You’ll ride 4 days per week, with your weekend ride building up to increase your endurance. In just 12 weeks you’ll be ready for a century ride!

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 Rest 8 miles Hills 12 miles Easy Rest 10 miles Moderate Rest 20 miles Easy
2 Rest 10 miles Hills 12 miles Easy Rest 12 miles Moderate Rest 25 miles Easy
3 Rest 10 miles Hills 14 miles Easy Rest 12 miles Moderate 10 miles Moderate 30 miles Easy
4 Rest 12 miles Hills 14 miles Easy Rest 13 miles Moderate 12 miles Moderate 35 miles Easy
5 Rest 12 miles Hills 16 miles Easy Rest 14 miles Moderate 14 miles Moderate 40 miles Easy
6 Rest 13 miles Hills 18 miles Easy Rest 15 miles Moderate 16 miles Moderate 45 miles Easy
7 Rest 14 miles Hills 20 miles Easy Rest 16 miles Moderate 18 miles Moderate 50 miles Easy
8 Rest 15 miles Hills 22 miles Easy Rest 17 miles Moderate 20 miles Moderate 55 miles Easy
9 Rest 16 miles Hills 24 miles Easy Rest 18 miles Moderate 22 miles Moderate 60 miles Easy
10 Rest 18 miles Hills 22 miles Easy Rest 20 miles Moderate 24 miles Moderate 65 miles Easy
11 Rest 20 miles Hills 20 miles Easy Rest 22 miles Moderate 22 miles Moderate 70 miles Easy
12 Rest 20 miles Hills 18 miles Easy Rest 20 miles Moderate Rest or Ride Rest or Ride

Easy: Easy Pace, can talk while riding
Moderate: Moderate pace is 65-70% of Max Heart Rate (Can talk, but not as easily)
Hills: Hilly route incorporated in ride

Tips:

Find some friends to ride with, you’ll be more consistent when you are accountable to other riders.

Cadence or pedal stroke should be between 75 to 110 revolutions per minute.

Nutrition is important as your rides become longer. Stay hydrated, eat light snacks, such as bananas or sports gels to keep your energy level up.

Day of the Century: Get a good nights sleep. Eat a good breakfast, pack your snacks and water bottles. Pace yourself. Riding your first century is all about having fun and going the distance. Enjoy your accomplishment!

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