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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!
