How to Train for a Century Ride

You can do it! Train for a century ride in just 8 weeks – here’s how!

Ready to ride? Here is a plan to get your body and mind ready to ride 100 miles in just eight short weeks. Poor training can lead to unpleasant experiences, but by following a proper training schedule you will be ready to not only ride a century, but you will be able to enjoy the ride along the way!

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
	Easy	Pace	Brisk	Rest	Pace	Pace	Pace
1	6	10	12	0	10	30	9	77
2	8	12	14	0	12	36	10	92
3	8	14	17	0	14	42	13	108
4	9	15	19	0	15	48	14	120
5	11	17	21	0	17	53	16	135
6	12	17	24	0	17	62	18	150
7	15	17	25	0	17	65	18	157
8	15	17	25	0	10	100	Rest	167

*Easy = leisurely ride
*Pace = matching the speed you want to maintain during the century ride
*Brisk = faster than your century speed

Climbing Tips

Do what works best for you, keeping these three factors in mind:

1. Standing is less efficient. Your heart rate will raise to maintain a particular speed if you stand
2. But, standing is where you have your most explosive power.
3. A mix of sitting and standing enables you to “rest” some muscles while using others.

Feed Your Body

• Eat what you know. Eat something familiar 2-4 hours before the start of the ride. Don’t use ride day to try something new.
• Don’t skip breakfast.
• Pre-exercising high-carb meals – liquids, solids or sweets have consistently proven to enhance performance.
• Load up while you ride. You will need 30-60 grams of carbs per hour while riding. Eat energy bars, carbo gels, or pocket fuels along the ride.
• Prehydrate! Before a long ride, start hyper-hydrating at least 24 hours in advance.
• Keep on drinking – in the summer you can lose more than 2 liters per hour – that is about 67 ounces. You need to replace it or you will start losing power within 30 minutes.
• Eat wet food – fruit and vegetables are great fluid sources.
• Sports drinks are best – they help replenish sodium, potassium and electrolytes.
• Use rest stops along the way to re-hydrate and nourish yourself.