How to Train for a Century Ride

To train for a century, ride your bike regularly and build up endurance.

If you're new to cycling, "century" means a 100-mile bike ride. Centuries are usually done on road bikes, which are made to be much lighter and faster than other types of bicycles--such as mountain bikes or beach cruisers. Cycling 100 miles can be a grueling task. Whether this is your first time riding a century, or you are looking to get back into shape after a long absence, take the time to make sure your body is up to the task.

Instructions

1. Get a good bike. While you can technically ride a Century on any old frame with two wheels, a good road bike allows you to use your energy more efficiently, giving you a faster, much more comfortable ride with less effort. Visit your nearest bike store and talk candidly with a salesperson about your budget and riding habits. Some bikes are full or part carbon fiber, which is light and a great shock absorber, but they may cost thousands of dollars. If you are on a budget, you may want to look for used bikes on Ebay or Craiglist to help cut your costs.

2. Set two important calendar goals for yourself. First, determine your end date: the date on which you will ride a Century. This can be a race you have entered or a personal goal. Allow at least three months of training between now and this end date. Mark it on your calendar as a reminder. Then mark a "mid-date" on your calendar, six to eight weeks before your end date. According to Ultra Cycling, by this mid-date, you should be to ride 50 miles in one ride. From the day you choose to begin until your mid-date, you are in your "base period," and you are ready to start your initial training.

3. Ride your bike regularly. If you work during the week, you may find it more convenient to take short rides on weekdays and longer rides on the weekend. As the race is still a few months away, you can take time increasing your distance, but keep in mind that you need to be ready to ride at least one weekly 50 mile ride by your determined mid-date. Ultra Cycling suggests increasing your riding distance 10 to 15 percent per week.

4. Try interval training to make your shorter rides more effective. Interval training involves alternating between short intense bursts of maximum effort and short recovery periods. Cycling Performance Tips notes that by preventing the buildup of lactic acid in the muscles, interval training "allows longer training time at peak performance levels," but should be limited to twice a week.

5. Begin your weekly long rides on your mid-date, increasing the distance of these rides 5 to 10 percent each week. This long ride should make up about half of your weekly total. For instance, if your long ride is 50 miles, you should ride a total of 100 miles that week. Pace yourself so you feel good at the end, and make sure to bring adequate water and food with you. If you are not concerned with speed, you can allow yourself to stop and rest during these rides. For shorter rides, variation is important. Keep using intervals, or incorporate short speed or hill rides. You need to constantly challenge your muscles to avoid plateaus. If you are unable to ride outside due to inclement weather or schedule constraints, try spinning classes at your local gym or an indoor bike trainer to stay on track.

Tips & Warnings

• Use a bike bag to carry extra tires and the tools to change them; you don't want a popped tire to ruin your ride. You can also carry energy bars and a first aid kit in this bag.

• Make sure you are eating enough to sustain your energy for longer rides. According to Nutristrategy, a 140 lb person can burn up to 1,017 calories per hour.

• While your muscles will naturally be sore from a buildup of lactic acid, sharp pains can indicate a problem. You may want to have a professional at your local bike shop check whether you are riding correctly.

• Cycling shoes clip to your pedals, and help you ride faster and more efficiently by allowing you to pull up with your legs as well as push down.

References

• Ultra Cycling: Endurance Training for Long Distance Cyclists
• Cycling Performance Tips: Intervals
• Nutristrategy: Calories Burned Bike Riding or Cycling