Training Program

Getting Started - Planning Your Training Program

Once you have determined what your cycling ability is you will need to map out a training program to make you as strong a rider as you possibly can be.

If you have not been on a bike for years, regardless of your physical shape, you should begin by riding short distances on flat terrain. Each subsequent ride you should increase your mileage in small increments. It is important that you get your body accustomed to this type of exercise. Your goal is to train on a regular basis increasing your mileage each week.

Riding your bike is the best way to get your body ready. However, we all have demanding schedules and the weather is not always conducive to riding outside. A full training program should include cross training. Remember the goal is to gain strength and endurance. Your training should be geared toward this end.

Most importantly, you should enjoy what you are doing. You are more likely to participate regularly if you like the cross training you have chosen. For example, swimming is wonderful for endurance training but if you don't like swimming, you are less likely to cross train regularly. So choose what sounds and feels good to you.

Cross Training

• Swimming
• Running
• Walking
• Hiking
• Spin classes
• Stairmasters
• Treadmills
• Weight training, using less weight and higher reps to achieve the muscle tone necessary for cycling
• Skiing/snowboarding
• Aerobic classes, bosu, kick boxing, step classes, power yoga, spinning
• Pilates
• Dancing
• Kayaking

Any sport that increases your lung capacity and keeps your muscles toned and limber is a great exercise to use when supplementing your weekly cycling. Remember, there is no better way to train your body for this event then spending time in the saddle, on the road. But to alternate and enhance your training, you should add one or more of the above exercises to your program.

The Plan

Each rider will be most successful with an individually tailored training plan. The following graph is designed with the beginner in mind. You will need to adjust this plan to your own level of physical endurance and cycling ability. If you can't devote 10 weeks to training, you will need to adjust your training to bring you to your own optimum performance based on the time you have available to train.  These recommendations are meant to be very general. Please use your best judgment.

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
1	Rest	10	Rest	Cross Train	Rest	25	10	45
2	Rest	15	Rest	Cross Train	Rest	30	15	60
3	Rest	15	Rest	Cross Train	Rest	40	20	75
4	Rest	15	Rest	Cross Train	Rest	45	20	80
5	Rest	20	Rest	Cross Train	Rest	50	25	95
6	Rest	25	Rest	Cross Train	Rest	55	25	105
7	Rest	25	Rest	Cross Train	Rest	65	25	115
8	Rest	25	Rest	Cross Train	Rest	75	25	125
9	Rest	25	Rest	Cross Train	Rest	85	25	135
10	Rest	20	Rest	Cross Train	Rest	60	Rest	80

    *Numbers equal mileage

This plan includes cross training which is vital in preventing overuse injuries, burnout, muscle inflexibility and strength imbalances. We recommend three rides per week, including your long rides, at your pace speed. Your pace is the approximate speed at which you'll be doing the century. These rides will build your base endurance. One to two rides per week should be at a "brisk" pace on hilly terrain. These rides should be 45 to 60 minutes in length and will increase both your speed and stamina.

It is important that most of your riding be done on the bike you are planning to use for the century. However, taking a spinning class or purchasing an indoor trainer will go a long way in improving your endurance. If this is not possible, a brisk aerobic walk outside or on a treadmill will have significant benefits. You can exchange an hour of ride time for an hour of cross training. This is good for 1-2 workouts a week through April.

Don't forget to take some rest days. While it is important that you invest a good amount of time in training, it is equally important that you give your body a chance to recover between workouts. If you don't take a minimum of one or two days off per week you risk burnout, over-training and injury. You will probably find that by taking a day or two off per week you come back to your bike feeling refreshed and energized.

As your endurance increases and you recover more quickly, an active recovery day is a great way to help aid in your recovery. An easy, short (45 minutes or less) low heart rate warm-up, followed by good stretching, helps assist the muscles in their development.

Your last big weekend of extensive training should be three weeks before the century. Be sure that the week prior to the century is a light one. Short rides or light cardio training is fine, but avoid strenuous exercise. Get plenty of rest, drink lots of water and make sure you're eating a well-balanced diet. Your body needs some down time to gear up for the ride ahead!