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Century training plans
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 2008-10-21 2:45 PM |
Master  1882     Chandler, Arizona |  Subject: Century training plansI've got my eye on a centruy for early 2009. I've never done one before but was wondering what those of you with experience at this distance think of this 8 week plan: http://www.worldvision.org/content.nsf/getinvolved/teamwv-century
Any recomendations on either this plan or another one that would be better? I'm not sure that this one is all that good as the longest ride is only 65 miles. Please don't base you advice off my current log. Training has been pretty pathetic lately but in the comming week I fully expect to get back to it. I know I'll need to "ride more" to be prepared for a century but I'm looking for a specific plan. Thanks. Edited by Mirg 2008-10-21 2:47 PM |
| 2008-10-21 2:55 PM in reply to: #1757236 |
Champion 5117 Brandon, MS | Subject: RE: Century training plans Eh... if you're not racing and it's a supported ride, then just ride your bike a lot. 5,to 6 times a week. Go longer and longer each weekend. The longest ride I had ever been on was 62 miles before I did a century. Just use the stops wisely to get your fluids and food and just HTFU in the arse for the last thirty. Really, the hardest part was sitting on a saddle for that much longer than I had ever done before. However, that's just me and I'm not really into specific bike plans unless I'm in the middle of a training plan for a tri. If you really want a specific plan, I would say that one looks more than adequate. But basically, ride lots then rest up. |
| 2008-10-21 3:01 PM in reply to: #1757236 |
Not a Coach 11473 Media, PA | Subject: RE: Century training plans Pretty much ditto the above. If you're not racing 100 miles, then there's no need for any kind of fancy training plan. Just ride lots and bump up your long rides as you go. |
| 2008-10-21 3:06 PM in reply to: #1757236 |
Champion 5117 Brandon, MS | Subject: RE: Century training plans As I look at that plan more, I'll add this. Scrap those under 20 mile rides it has you doing five times a week. Do at least twenty three times a week and then a long ride on the weekends. As you go, do a twenty and a couple thirties during the week, then a long ride on the weekend. Once you get to 65, you can do 100. |
| 2008-10-21 3:08 PM in reply to: #1757236 |
Expert 1083 The Woodlands, TX | Subject: RE: Century training plans Ditto the above but I'd max out at 75 miles. Going from a max of 65 miles to 100 is a huge jump. Do-able, but I did several 65s and one 75 before my first century and I was super glad I had all that time in the saddle behind me. I don't think just one 65 mile ride before is going to be enough to make the century enjoyable. |
| 2008-10-21 3:16 PM in reply to: #1757236 |
Master 1718 Loughborough, England | Subject: RE: Century training plans Yeah, definitely scrap the rides under 20 miles. It does seem a little pointless doing a 6 mile ride if you are training for a century. Also I think it's far better to train by time and not by distance. 30 miles into a head wind is not comparable to 30 miles on a nice calm, sunny day. The same applies to flat vs hilly courses. |
| 2008-10-21 3:36 PM in reply to: #1757321 |
Expert 946 Barrington Area, IL | Subject: RE: Century training plans tridantri - 2008-10-21 3:16 PM Yeah, definitely scrap the rides under 20 miles. It does seem a little pointless doing a 6 mile ride if you are training for a century. Also I think it's far better to train by time and not by distance. 30 miles into a head wind is not comparable to 30 miles on a nice calm, sunny day. The same applies to flat vs hilly courses. What is the average time that you would say I should shoot for on a per mile basis? I agree with you - every day varies but I want to make sure I am getting enough time in - thanks!!! |
| 2008-10-21 3:58 PM in reply to: #1757236 |
Master 1882 Chandler, Arizona | Subject: RE: Century training plans I agree, I don't see much benefit in riding under 20 miles. I think I'll follow that plan but do 3-4 20 mile rides with increasingly longer rides on the weekend. I'd like to finish under/around 5 hours but my main mitivation in doing a century is just to train for one and finish it. I'm looking ahead to 2009 and while I don't know much about the base and build phases of training, I'm planning on two early/beginning of season half marathons and a century. I figure that will give me a solid base to build specifically for triathlon on. thanks for the advice! |
| 2008-10-21 4:31 PM in reply to: #1757236 |
Master 2491 | Subject: RE: Century training plans Yeah, don't bother riding less than an hour. I did my first century a couple of weeks ago with only a long ride of 50 miles this summer. Since tri season was over, I stopped swimming and really cut down on running, substituting that training time with time in the saddle. There wasn't really time in my family life for long rides to build up. Not a specific plan, but it worked. A good strategy would be to keep your cadence at around 90 and your HR in zone 1. Keep drinking, even if you feel overhydrated at first. |
| 2008-10-21 6:02 PM in reply to: #1757421 |
Expert 1076 Las Vegas, NV | Subject: RE: Century training plans I'd like to finish under/around 5 hours but my main mitivation in doing a century is just to train for one and finish it. I think if you're asking about a century training plan, then expecting to average 20mph for the ride is pretty aggressive. Even if you're biking that fast, a couple break stops during the ride can bring down your overall speed. Are you doing the ride as a century event, or is this a timed race? |
| 2008-10-21 6:11 PM in reply to: #1757236 |
Master 1325 Lake Oswego, OR | Subject: RE: Century training plans I don't do a lot of organized rides, but on centuries I have 2 rules 1) don't go out to fast (I break this one on every ride) 2) if you can latch onto a pack do it, especially if the course is not too hilly. I always do this, which leads me into breaking rule #1 My last century I did the 75 mile route. I found I could ride much harder (a better fit for my training schedule) and enjoyed it more. |
| 2008-10-22 2:25 PM in reply to: #1757698 |
Master 1882 Chandler, Arizona | Subject: RE: Century training plans toddg - 2008-10-21 4:02 PM I'd like to finish under/around 5 hours but my main mitivation in doing a century is just to train for one and finish it. I think if you're asking about a century training plan, then expecting to average 20mph for the ride is pretty aggressive. Even if you're biking that fast, a couple break stops during the ride can bring down your overall speed. Are you doing the ride as a century event, or is this a timed race? Yeah, you're right. I guess the century will be whatever I make it whether it's an "event" or timed race. I assume they're timed? IDK, 5 hours is aggressive. I just want to do one and I think it's a great way to build my base for the 2009 season. I think I'll just follow the advice given in this thread and do 3x20mile rides during the week and then on the weekend do longer rides starting out at 30 miles and going up to 70-75 towards the final week. I guess I could make the week before the race a taper week and take two days off before the century. I'll try to ride the 20 mile rides at a more aggressive pace and then the longer rides will be a little more casual. Then when the century comes around I'll just try to have fun and stay comfortable and not worry too much about pace. The only reason I'm doing this is to train for and cover the distance so I might as well make sure I have fun in the process. Would 8-10 weeks be sufficient time to train?
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| 2008-10-22 2:55 PM in reply to: #1757236 |
Champion 5117 Brandon, MS | Subject: RE: Century training plans Sounds like a good plan, and that's plenty of time as long as you get the miles in. |
| 2008-10-22 3:13 PM in reply to: #1759679 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Century training plans Mirg - 2008-10-22 2:25 PMYeah, you're right. I guess the century will be whatever I make it whether it's an "event" or timed race. I assume they're timed? Centuries are laid-back affairs, not races, in my limited experience. The only century I've ever done that was officially timed by the event was El Tour de Tucson, which gave you a chip to wear. More commonly you'll have someone start at 8am, finish at 2pm, and tell you they did a sub-five-hour century. Of course, they only count the time on the bike and not the hour or so spend at sags and the lunch stop. Have fun and enjoy the experience!
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| 2008-10-22 3:26 PM in reply to: #1757236 |
Master 2491 | Subject: RE: Century training plans My wife and I both did our first centuries this fall, and neither were timed. People just headed out when they were ready and finished without ceremony. They were definitely rides and not races. I was cruising along at about 16.5 mph and there was only one pair of guys who went past, significantly faster, after the 40 mile point, when the riders of shorter distances had separated. If was fun and relaxed. It's good to find some people to ride with and take turns pulling. Your plan will work. Have fun. |
| 2008-10-22 3:42 PM in reply to: #1757384 |
Master 1718 Loughborough, England | Subject: RE: Century training plans Wolff27 - 2008-10-21 9:36 PM tridantri - 2008-10-21 3:16 PM Yeah, definitely scrap the rides under 20 miles. It does seem a little pointless doing a 6 mile ride if you are training for a century. Also I think it's far better to train by time and not by distance. 30 miles into a head wind is not comparable to 30 miles on a nice calm, sunny day. The same applies to flat vs hilly courses. What is the average time that you would say I should shoot for on a per mile basis? I agree with you - every day varies but I want to make sure I am getting enough time in - thanks!!!Depends on a) your fitness and b) your goals. Some people have suggested 3x 20 miles and a longer ride at the weekend. To translate this into time I would think it would be 3x 1-1.25h rides plus a 3-4h ride depending on how fast you ride. Obviously the more you can do (safely) the better though. |
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