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training for a century

  • 24-06-2009 8:49am
    #1
    ben bedlam
    Closed Accounts Posts: 261 ✭✭


    hi,
    im looking to be able to ride 100 miles with some friends in a few months. at the moment i can do about 10-11 miles for an hour or so, but im pretty tired after! any advice on how to train properly for 100 miles, so i can do the trip at a comfortable enough pace?


Comments

  • #2
    kenmc
    Registered Users, Registered Users 2 Posts: 7,278 ✭✭✭kenmc


    Need more details. what sort of bike etc, how is your overall fitness?


  • #3
    CheGuedara
    Registered Users, Registered Users 2 Posts: 2,031 ✭✭✭CheGuedara


    Hi! 100 miles is a long cycle but very doable only to be properly prepared.

    Well firstly, have the right equipment for the right job i.e. something that has 700C wheels - a road bike, flat bar racer, tourer etc - a mountain bike will make training for and covering 100 miles hard work.

    Secondly train right - try to get out and do 20 -30 miles in one go to start with and when you're covering that comfortably (not exhausting you and your average speed is improved) up it to 40-50 miles and so on.

    Ideally try to get out a minimum of twice a week to train, say a mid week evening and a Saturday morning, and if you can organise your friends to train with you (like a small informal club) it makes it easier to get up and go out when you know there'll be others waiting for you. It also means you've support on the road, it's safer and when youve a group you'll be able to share the work on windy days etc.


  • #4
    Lumen
    Registered Users, Registered Users 2 Posts: 31,223 ✭✭✭✭Lumen


    As a general rule, it is most important to train regularly and rest regularly.

    Doing this effectively means being a bit disciplined with your riding. If you try and go both far and fast in the same ride, you will need more recovery time, keeping you off the bike wen you should be doing more training.

    So try and work out a training schedule around your available time, and set specific, achievable goals for each ride, e.g. "ride hard for 30 mins, with 15 mins warm up and warm down", or "ride slowly for two hours".

    Build up slowly, and try and finish each ride feeling that you could do more.


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