the roadblock for most of us is finding the time to prepare for a century. with only so many hours in the day, most of which we spend working and sleeping, ride time is limited. on rest days, remember to do something to keep your body moving. in your first week, you’ll want to ride 1.5 to 2 hours, or about 20 miles, and build from there. do your long rides at a steady, but not taxing, pace–about 70 to 75 percent of your maximum heart rate. steady ride: the bread and butter. these rides will simulate your goal for your century and train your body to ride more briskly while maintaining comfort, so you can finish 100 miles faster and fresher. speed ride: the secret sauce. when you raise this ceiling, you can ride faster and farther before your body hits the brakes.
aim to do four to six very hard or max efforts ranging from 30 seconds to two minutes; in between, spin easy for twice the length of the interval. stuffing yourself full of calories prior to the ride will divert blood to your stomach, which weakens your legs and slows you down. instead, eat a carbohydrate-rich breakfast of 400 to 500 calories two to three hours before the event. consume at least one bottle’s worth of energy drink per hour (more if it’s hot) to provide electrolytes and a few carbohydrates. choose a flavor that will entice you to sip often. fall in with riders who pedal your pace and avoid going into the red (feeling breathless) for the first 50 miles. you’ll finish fresh and strong. avoid aches and pains in your neck and back by changing your hand position often and standing out of the saddle to stretch periodically. take advantage of rest stops to use the bathroom, refill bottles, stretch and grab some food.
this eight-week plan for a century ride will have any determined cyclist ready to hit 100 with just three warm-up before interval training: 15 minutes easy plus 90 seconds of increased intensity. short interval (si) = 2.5 minutes at 7 out of 10 intensity (10 being hard), 5 minutes easy pedaling to recovery. long interval (li) = 10 minutes at 5-6 out of 10 intensity (10 being hard), 5 minutes easy pedaling to recovery. looking for a cycling training plan? we’ve got three: one for beginners, one for intermediates, and one, cycling training plan 100 miles, cycling training plan 100 miles, cycling training plan pdf, century ride training plan 12 week pdf, cycling training plan for beginners.
karmea is a proud partner of the bicycle network ascent programme, working to address the gender imbalance in cycling, no matter what level you’re at, beginner, or regular cyclist, it is very achievable, particularly with a little planning and the spin classes can be a useful addition to your training. keep in mind that most ( other than some very road cycling specific, 60 mile bike ride training plan, century ride training plan for beginners, cycling training plan for racing, indoor cycling training plan
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