Training Plan

8-Week Sample Training Plan for the
Kelly Brush Century Ride
One hundred miles (or even 62) is a long way on a bike, no doubt about it. It’ll likely take 6 or more hours – a daunting prospect if you’re a first-timer. But it’s also important not to overestimate the challenge. Building up to a century isn’t the overwhelming task that you may fear. In fact, if you can spin along comfortably for 60 to 90 minutes right now, you can get century-fit in only 8 weeks of training.
This plan assumes you can ride 20-30 miles when you start the program. It also assumes that your training time is limited. Isn’t everyone’s? The plan starts with only about 4 hours a week on the bike and gradually builds to 9 hours.

TIPS
Eat Right to Ride Strong and Recover

During the long training rides, get in the habit of nibbling and sipping throughout. The key to endurance is your stomach, not your legs. Eating and drinking before, during and after the ride is crucial. Remember that fluid replacement is essential during training, too. Routinely drink at least 8 big glasses of water each day. The day before and day of the ride don’t alter your diet. Eat what you normally eat! Don’t use ride day to try something new.

You will need 30-60 grams of carbs per hour while riding. Eat energy bars, carbo gels or pocket fuels along the ride. Use rest stops, that’s why they are there. You’ll find all the food and drink you’ll need. And eat before you are hungry! Once you are hungry, it may be too late to easily recover mid-ride.

For reference, that is more than 3 regular sized bike water bottles. Drink before you start, and before you are thirsty during the ride! Sports drinks are a good choice ? they help replenish sodium, potassium and electrolytes.

Make Sure Your Equipment is Up to the Test

Training isn’t just for accumulating mileage. Long rides help you sort out all the logistics and comfort issues that accompany a day in the saddle. Use your endurance training to test your equipment and food. Do your shorts chafe? Is your seat comfortable enough on those longer rides? What kind of energy bars and sports drinks go down easily? DON’T WAIT for the day of the century to find out if everything works! Training is also the time to get comfortable in a group. If you’re apprehensive about group riding, opt to ride the century on your own or with a friend.

Don’t Overdo It

Resist the urge to cram extra training into the week of the event. You’re much better off riding fewer miles and starting the century rested rather than rolling out with heavy tired legs. Cut your mileage by at least half in the week before the ride.

Train smart, have a great ride and let us know if we can help
with a tune-up, accessories or a nice new bicycle!

A sample Preparation Plan is as follows. This starts 8 weeks prior to the Century Ride, somewhere around mid July. The idea is to start with easily completed rides and varied paces. By varying your pace, some days you’ll push your body, other day’s you’ll be out to rest. An important part of training is recovery and your easy rides are a way to loosen, but not tax your muscles.

The chart below is in miles. If you miss a day, don’t worry too much. The closer you get to September, the more important the rides. This is not set in stone, but it is a good plan that would make you ready to ride. If you can find a group that goes at your speed, you’ll enjoy the conversation and company. Enjoy!

8 Week Century Training Plan
Andrew Brewer*

*Easy = leisurely ride.
*Pace = matching the speed you want to maintain during the century ride
*Brisk = faster than your century speed
*Andrew Brewer is the owner of Onion River Sports, 40 Langdon Street, Montpelier
(802)229-9409 or www.onionriver.com. Onion River Sports is known for the large selection of Road, Mountain, Sport Comfort and Hybrid and kids bikes as well as their professional Fit Kit Systems bike fit service. The knowledgeable staff is led by Brewer, a Category 1 cyclist, who clearly knows his stuff – a case of “been there, done that.”