Riding 100 miles in 60 days is the perfect way to get your booty in gear and conquer a new challenge. With this progressive, balanced plan you’ll not only more than accomplish your goal, but you will feel great afterwards. Your rides can be done outdoors (be safe and always ride with a helmet), or indoors on a stationary bike.
Below is your suggested training schedule, but be sure to listen to your body during your workouts. If a recommended workout is too intense, or too many miles, scale it back to meet your body’s needs. And, if you feel like you can do more, feel free to add mileage or extend your workout as needed. This entire program will have you logging more than 100 miles by the end of your eight-week plan. Talk about an accomplishment! If by the final week of your training, you feel ready to tackle the full century (100 mile) ride on your endurance day, go for it! Just be sure to ride safely, change positions often, and stay hydrated during your ride. If you’re not sure how do figure out your mileage for your outdoor rides, check out MapMyFitness.com’s‘map a route’ option to find out exactly how many miles your planned path will take you.
The Century Plan Breakdown:
Cadence Recommendations: Your ‘cadence’ is how many revolutions your pedals make in one minute. In general, you should aim to keep your cadence between 70 and 80 rpms (revolutions per minute) for uphill terrain, and in between 85 and 95 rpms on flat roads. You can invest in a cadence computer for your road bike, or simply count the number of revolutions your right leg makes for 20 seconds, and then multiply that number by 3. (For example, if you counted 25 revolutions in 20 seconds, your cadence would be 75 rpms).
Core Training: Core training strengthens the muscles that help you balance and maneuver your bike, as well as support your body during your rides.
Endurance Ride: This ride helps build your aerobic base, and allows you to go the distance. After a five-minute easy-paced warm up (effort 3-4), aim to maintain a steady cadence and intensity (effort 5-6) during the rest of your ride until it’s time to cool down for five minutes at an easy pace (effort 3).
Flexibility Recommendations: All that time on the bike is going to create some tightness in your muscles, so it’s more important than ever to stretch! Spend about 10-15 minutes stretching on most days of the week, ideally after you have completed a workout.
Interval Ride: Interval training helps improve your speed and endurance. After a five-minute warm up of riding at an easy pace (effort 3-4), alternate pushing hard, either by increasing your resistance or cadence –or both- (effort 8-9) for 1 minute, and then riding at a steady, more comfortable intensity (effort 5-6) for 3 minutes. Repeat this for the duration of your ride, allowing for a five minute cool down of riding at an easy pace (effort 3-4) to complete your interval session.