My first century ride

[Cathryn]

I'd love some advice. I'm kind of new here (back into cycle and cycle chat after 5 years' absence) but i've got a new road bike and I've signed up for my first century ride in September. Super excited about it, but I couldn't find any decent training plans online that were FREE so I've kind of made my own up.

I'd like to cycle 3/weekly and also run 2 or 3/weekly - I'm not speedy and don't have any huge desire to be speedy, but I'd like to be able to complete it happily and not feeling like death at the end. Does anyone know any good, free, beginner's training plans they'd recommend?

 

[Shut Up Legs]

A good general approach is to slowly increase your recreational rides from your current average length up to about 2/3 of your planned big ride. So if you can manage, say, 2/3 of a century before September, then you should be alright on the day. Riding regularly also helps, so don't just restrict yourself to weekend rides: try to do regular home/work commutes also.

 

[Cathryn]

Thank! I'm thinking one long weekend ride, a spin class for intensity and some easy cycling on another day. Appreciate the advice.

 

[windyrider]

I bought "distance cycling" by John Hughes and Dan Kehlenbach, full of good advice and general information with well thought out and realistic riding plans.
It is American, but that aside a cracking book to help you plan for your big ride. Bon Route!!!

 

[PeteXXX]

Pace yourself. Don't go rushing off on the first part of the ride.
Take advantage of gravity and coast down hills, then you'll likely only have to pedal for 90 of the 100 miles.
Liftout of the saddle to ease the pressure and stretch your leg and back muscles.
Nutrition and liquids plus several short stops.

Enjoy the ride!

 

[Simontm]

Am doing Ride London for my first 100 as I am a firm believer that the more people see me struggling up hills, the better
Couple of sites I found useful:
http://sportivecyclist.com
http://roadcyclinguk.com/how-to#qQ7bc2vO1RpX5JgL.97
Check out the guides at Bike Radar

 

[Deleted member 35268]

To get you ready for Sept, I would do something like this.

June
During the week, two or three 10-15 milers
During the weekend, one 20 miler

July
During the week, two or three 15+ milers
During the weekend, one 30-40 miler

August
During the week, two or three 15+ milers
During the weekend, one 50-70 miler
1 week before your ride, back off, just a few spins

That will be a realistic plan, IMO. Others may disagree.

 

[Fab Foodie]

I find usually when I go for big (for me) rides, the main issues are not the legs or general fitness, it's being used to being on the bike for such a long period of time when you're not used to it. You get aches and pains in different places that you don't normally experience and don't help even though the legs will still happily go round.
The other thing is getting used to eating and drinking enough. I go for real food and stop to eat if needs be.
Oh, and keep off-the-bike breaks shortish unless you're going for a long decent lunch when in no rush :-) It's always harder to get going again each time you stop.

 

[Deleted member 35268]

I find usually when I go for big (for me) rides, the main issues are not the legs or general fitness, it's being used to being on the bike for such a long period of time when you're not used to it. You get aches and pains in different places that you don't normally experience and don't help even though the legs will still happily go round.
The other thing is getting used to eating and drinking enough. I go for real food and stop to eat if needs be.
Oh, and keep off-the-bike breaks shortish unless you're going for a long decent lunch when in no rush :-) It's always harder to get going again each time you stop.

Totally agree with this one. Back ache was my biggest issue - would always kick in after about 30 miles.

 

[Sharky]

Think in terms of hours, rather than miles. A 100 is going to take about 8 hrs riding time and a good target is to achieve this amount of time per week on a regular basis. You can count your spinning classes, but not sure about running. The latter will keep you fit, but will not help to get used to sitting on a bike for a long time.

Good luck on the ride - hope you don't get rain!

Cheers Keith

 

[Cathryn]

I bought "distance cycling" by John Hughes and Dan Kehlenbach, full of good advice and general information with well thought out and realistic riding plans.
It is American, but that aside a cracking book to help you plan for your big ride. Bon Route!!!

Oooh, thanks. I don't even notice Americanisms anymore (we've lived there for 5 years) so that sounds perfect!!

 

[Cathryn]

Think in terms of hours, rather than miles. A 100 is going to take about 8 hrs riding time and a good target is to achieve this amount of time per week on a regular basis. You can count your spinning classes, but not sure about running. The latter will keep you fit, but will not help to get used to sitting on a bike for a long time.

Good luck on the ride - hope you don't get rain!

Cheers Keith

Good advice. You're so right about bottoms getting used to the bike. I went out and cycled 30 miles the other week (having not done more than 10 for years) and fitness wise, I was absolutely fine but my poor bottom bracket nearly died!!

 

[Cathryn]

To get you ready for Sept, I would do something like this.

June
During the week, two or three 10-15 milers
During the weekend, one 20 miler

July
During the week, two or three 15+ milers
During the weekend, one 30-40 miler

August
During the week, two or three 15+ milers
During the weekend, one 50-70 miler
1 week before your ride, back off, just a few spins

That will be a realistic plan, IMO. Others may disagree.

I like it. Thanks.

 

[Cathryn]

I find usually when I go for big (for me) rides, the main issues are not the legs or general fitness, it's being used to being on the bike for such a long period of time when you're not used to it. You get aches and pains in different places that you don't normally experience and don't help even though the legs will still happily go round.
The other thing is getting used to eating and drinking enough. I go for real food and stop to eat if needs be.
Oh, and keep off-the-bike breaks shortish unless you're going for a long decent lunch when in no rush :-) It's always harder to get going again each time you stop.

I agree with this. My fitness is pretty good due to the running but my biggest issue has been 'nether regions' soreness and neck pain!!

 

[Cathryn]

Am doing Ride London for my first 100 as I am a firm believer that the more people see me struggling up hills, the better
Couple of sites I found useful:
http://sportivecyclist.com
http://roadcyclinguk.com/how-to#qQ7bc2vO1RpX5JgL.97
Check out the guides at Bike Radar

Oooh, thanks!!!