Author Hunter Allen is a former professional cyclist for the Navigators team and has raced for over 17 years in Europe, South America, the U.S. and Canada. He is also the owner of the Peaks Coaching Group, Inc., and the co-developer of CyclingPeaks Software, as well as an Elite level USA Cycling Coach. He is a sought after speaker on training with power meters and is a featured presenter in many of the USA Cycling Seminars.
By Hunter Allen
One of the most impressive goals you can achieve within your lifetime is by doing a century. It's an epic-like ride, something you'll always remember. On the other hand, it can feel intimidating but with proper training, you'll be able to do it.
There are several things to consider in order to have a trouble-free century. They include:
The right equipment
The right training
The right food
The right attitude
Equipment
The right equipment means comfort. Your bike should fit you well and should be adjusted to your liking. If you aren't sure, have your local bike professional provide a fit-assessment. Consider having a tune-up before the ride, and carry a spare tire and patch kit, tools, a pump and knowledge of how to use them. Other essential equipment includes:
A properly fit helmet
Water bottles and cages
Cycling clothing, including shoes, shorts, gloves and rain gear
Sunglasses
Training
The core of your training should be endurance training. If you start your training at least 12 weeks before the ride, you will have ample time to prepare for the century. If you already ride more than 7 hours a week, you will need far less time to prepare. Two ways for you to monitor your training
1. Heart Rate monitoring - you can monitor your heart rate and make sure you're still going under 100% of your maximum ability.
2. Power Training - there are some tools out there allowing you to monitor your watts by using a powermeter. Email Robin Horwitz at robin@thresholdpower.com if you are interested in this.
Saturday: 1-2 hour ride with 30 minutes of hard effort
Sunday: 1-2 hour ride at steady pace
Monday: Rest
Tuesday: 1-1.5 hour ride with hills
Wednesday: Rest or 1-hour easy recovery ride
Thursday: 1-1.5 hours with interval training
Friday: Rest or 30-minute easy recovery ride
More Training Tips
Maintain a cadence of 70 to 90 revolutions per minute
Gradually increase your milage as you get closer to the century, increasing no more than 10% at a time.
Plan a 50- or 60-mile ride at least two weeks before the century
Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep.
Come back often for new articles from Hunter Allen and Robin Horwitz on occassional basis.