25 Mar Training for Your First Century Ride
Riding your first 100 miles on a bicycle can seem like a daunting and unachievable task but the good news is that many people do it every year and survive to tell about it. Just like any other endurance training event, it takes time to build up to the final 100 miles. In just a few short months, you will be ready to cycle the longest distance you have ever biked. The sense of accomplishment when you cross the finish line will be well worth all the training. At CDMGym Montreal, you have all the professional equipment and training you need to accomplish your goals.
The first thing to do is to sign up for a Century Ride. This is a great way to commit to your goal. It will be helpful to have a specific date in mind when training. Otherwise, it can be easy to fall off the bandwagon. Once you are signed up, it’s time to plan your weekly training schedule.
The Weekly Schedule
Back track 10-15 weeks from the date of the century ride. This will give you enough time to prepare your body for the big event. Plan to ride 3-5 times per week. Most often, the smaller rides are done during the week and the longest ride is done on the weekend. The smaller rides during the week should be around 10-20 miles. Weekly rides can take place outside or on a spinning bike in the gym.
The Long Ride
Set aside a time each week, ideally on the same day, to do a long ride. Start at 10-20 miles and then increase the mileage by 5-10 miles each week. Regardless of how much pavement you cross, the last 5-10 miles will always seem like the longest part.
The last long ride before the century should be near 90 miles. Don’t complete the full 100 miles until the day of the ride. The long rides help condition your body over a long period of time for the event. Riding too much or too far before the century ride could overexert your body and increase the risk of injury.
Nutrition is important, especially with endurance events. Along with a training schedule you will need to plan to fuel your body as you cycle. Many sports stores carry GU energy packets or Clif Shot energy bars and bloks. These options provide a quick and easy source of energy while going the distance. The packets and bloks are easy to open while on the go and allow you to keep racking up miles while feeding your body.
Other options for food include peanut butter and jelly sandwiches as well as almond butter and bananas. Always have a protein and carbohydrate each time you eat. This will keep your glycogen stores level and stop your body from “bonking.” Plan to eat every 15-20 minutes. A good rule of thumb is that if you feel hungry or thirsty then you have waited too long to fully recover. Eat and drink before you feel it’s necessary to avoid the symptoms of exhaustion.
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