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HOW TO TRAIN FOR THE RIDE
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For the recreational rider who has never ridden a century, the idea of 100 miles in one day can seem an impossibly forbidding task. Typically, the average rider thinks, "there is no way I could ride that far" or "you must have to suffer," yet virtually anyone in good health can not only complete a century ride, but can complete it without pain or suffering. If you follow common sense and a few simple principles - and listen to your body - you should have no problems.
The Harbor to the Bay organization is grateful that we could borrow this information, which was originally written by John Tobin for the Outriders organization.
Before you start your training rides, we offer these tips:
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| Tune Up |
| Make sure that your bicycle is in top shape. Make that repair that you've been putting off, including old chains, worn brakes or tires. If you are not sure of your bike's condition, bring it to a local bike shop and ask a bike technician to check it out. |
Make sure your bike fits you properly |
| If your bike doesn't fit right, it will show up on a long bike ride. Check seat height and tilt. Check handle bar adjustment. Check all points for rider comfort. Ask your local bike specialist if you need any help. |
Wear proper clothing |
| Padded bike pants make a big difference as do a pair of biking gloves. If you want new shoes or other clothing, get them early in your training so you can break them in on shorter rides. Dress properly for the weather. Prepare for all types of weather: warm, cool, sunny, cloudy or rainy weather. |
Learn how to make basic repairs |
You should know how to change a flat, put on a chain and use a tire patch kit. You should also be aware of how to make other minor road repairs. Bring a tire pump, spare tube, patch kit, chain oil, tire tools, and any tools particular to your bike. On the Harbor to the Bay ride, some of the pit stops will have a few tools, spare parts and bike technicians available. There are a few bike shops along the way, also.
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Here are a few of the common question about century riding:
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| How many days a week do I need to train? |
On an average, three days a week is the minimum amount necessary to prepare for a century. Any less just isn't adequate training for such a long distance. This doesn't mean that you have to abandon your goals if you have a week of bad weather and only get on the bike once that week. Just make sure that you get in plenty of riding the next week.
Riding four days a week is better than three, and an excellent goal for most riders. Five days may be slightly better, but certainly not necessary. Most of us don't have the time to ride six or seven days a week, and the benefits of such a schedule are negligible for all but the most serious and committed athletes.
If you do habitually ride 5, 6, or 7 days a week, either because you commute, or just like to, make sure that you generally don't ride hard more than four of those days. There are plenty of people who have never averaged more than four days a week during the riding season and have been able to ride a century ride in a reasonable amount of time, so don't be intimidated by schedules showing that you need to ride six days a week!
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| When do I need to start preparing? |
The length of time involved in preparing for a century will vary considerably from individual to individual. Someone with a relatively low state of physical conditioning should allow about three months of very gradually increasing length and intensity of rides. A rider in better physical condition can allow less time.
Remember, however, that the endurance required to ride 100 miles without suffering is something that is gradually built up over time. Rushing endurance doesn't work. Either way, the key is to allow enough time to gradually increase your base of fitness week to week.
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| How far do I need to ride? |
Ideally, you should work up to about a 75 mile ride about two weeks before your century, with a 65 mile ride at a minimum. Anything less is to court trouble. It is probably not necessary to ride more than 80 miles to train for a century. You should try to ride one long ride each week, and progressively increase the distance.
Let's say you have never ridden more than 40 miles, you are going to take ten weeks to prepare, and you plan to ride four days a week. Your schedule might look like the table below. Obviously, everyone will not be able to be this systematic in their mileage totals, but the more carefully and gradually you increase your mileage, the better your chances of avoiding over training and injury.
Ride Miles
| 1st week |
10 |
10 |
10 |
40 |
| 2nd week |
12 |
12 |
12 |
45 |
| 3rd week |
15 |
15 |
15 |
48 |
| 4th week |
15 |
15 |
15 |
50 |
| 5th week |
18 |
18 |
18 |
55 |
| 6th week |
18 |
18 |
18 |
62 |
| 7th week |
20 |
20 |
20 |
68 |
| 8th week |
20 |
20 |
20 |
75 |
| 9th week |
20 |
20 |
20 |
75 |
| 10th week |
15 |
15 |
10 |
100 |
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| How fast should I ride? |
Generally, you should ride your longer rides at a comfortable endurance pace, and the same pace that you plan on riding the century. If you ride three or four times a week, you should push yourself a bit on the shorter rides, and ride them faster than your endurance pace.
If you ride 5, 6, or 7 days a week, you generally shouldn't ride hard more than four of the days. The easy days are just as important as the hard days, for it is only by combining rest and work that the body gets stronger.
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| How can I avoid injury? |
Don't make sudden, big changes in intensity or mileage. Make sure that you have a good riding position on your bike; if your seat is too low or too high, you can injure your knees. If you use cleats or a pedal binding system, make sure your cleats are properly adjusted - get a 'Fit Kit' at your local shop if you are in doubt or you feel discomfort.
If you make changes in your equipment or riding position, allow for a few short rides to assess the changes. The best time to make equipment changes and adjustments is in the early, low mileage part of a training program, so your body has time to adjust. If you do develop problems, don't force a recovery; allow your body time to heal. It is much better to postpone your century to next year than to try to stick rigidly to a training schedule when you have an injury.
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| How should I prepare in the last week? |
During the last week, you should decrease the length and intensity of your rides. If you don't have the miles by now, this isn't the time to do anything about it. Don't ride hard for the last three or four days before the century. You might want to take the second to last day off, then ride an easy 10 miles or so the day before the event.
Try to get enough sleep during the last few days, but don't worry if you have trouble sleeping the night before. Don't worry about any exotic diets, but do eat well, and have a very generous, high carbohydrate meal the night before, and drink plenty of water.
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| What should I eat and drink on the day of the century ride? |
Eat a generous, high carbohydrate breakfast, but allow plenty of time for digestion. There will be water, Gatorade and food available at all of the pit stops, which will be roughly 15 to 20 miles apart. There will also be plenty of food and drink at the finish.
It is very important to eat and drink enough. Bring two water bottles and drink regularly. If it is hot, it is virtually impossible to drink too much. Keep one bottle filled with plain water and one filled with an energy replacement drink such as Gatorade. Be sure to top off your water bottles at each pit stop so you don't run out of water before you reach the next pit stop.
Eating is one of the most underestimated factors in riding a century. Don't stop for one long lunch break, but snack throughout the ride on carbohydrates such as bananas, granola bars, raisins, etc. It is much better to make five fifteen minute stops, grabbing a snack each time, than to make one stop of 1 1/4 hours. Short stops will keep your energy reserves high, and keep your body from cooling down. On your training rides, you should plan to carry food with you in a saddle or handlebar bag. On the day of the Harbor to the Bay ride, try to stop for a light snack at the pit stops and keep some extra food in your saddle or handlebar bag. If you do run out of energy, stop and get enough to eat and drink. When you feel sufficiently recovered, continue. If you follow these recommendations and train sensibly, you should be on your way to an enjoyable and comfortable 100 miles. Perhaps, as you finish your first century, you'll already be looking forward to your next one!
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OTHER RIDER RESOURCES:
The Harbor to the Bay Bike Route Map
What to expect on the day of the ride
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