Training Schedules

When training for a ride like the Beach Century Bike Tour, it’s important to find a training schedule that meets your individual needs. That includes finding the time to train so that the event is enjoyable, rather than strenuous exercise. A little bit of training and preparation can go a long way in making your ride fun, so we’ve outlined several training schedules for potential riders and included them in a Training Schedule Packet below. The packet includes 12 and 16 week training schedules for both beginners and intermediate/experienced cyclist.

It’s important to note that these are only sample schedules, and you should consider your goals, fitness level, available time, and other factors when adopting a training plan.

Training for Your First Century Bike Ride

By Glenn Thomas

Everyone has his or her own reason for wanting to ride a 100 mile “Century” bike ride. For some it’s a matter of getting in shape or wanting to prove a level of fitness. For others, it’s to do something they’ve never done before or to raise money for a cause. Whatever the reason, a little planning and training go a long way in making your ride an enjoyable event instead of an ordeal. Follow these 10 simple rules to get the most out of your ride.

1. Enjoy it! Remember, you are not riding the “Bataan Death Ride,” so don’t train like it either. Find fun places for your training rides each week. Explore new areas. Treat yourself each time you succeed at a goal. Think of your ride time as your time, and do your best to keep it. One of the best ways to get into shape is to find others and/or clubs to ride with.
2. Develop and follow a schedule. Determine how much time you can allocate to training and build your schedule to fit. Obviously, the more time you spend training, the more prepared you will be for the big ride. Setting and following a schedule is at least as important as the actual distance you ride, but be realistic in setting your goals. When fate intervenes to keep you from riding, get creative to maintain your fitness level. Spin classes, jogging, tennis, basketball, and even brisk walks can help you stay fit until the next time you can hit the saddle. If you are chained to a desk all day, look into an under-desk pedal exerciser.
3. Train “smartly.” There will be days when you are exhausted, sick, or injured. On those days, Do Not Train! Remember, the prize is at the end, and overtraining will cause more problems than it solves. “Burnout” is the main reason many folks do not succeed (see “Enjoy it!” referenced above). Also, talk with others that are “in the know” about tips and tricks that can help you succeed. Look for things that will help you ride (seat pads, gloves, etc.). A little bit of knowledge can go a long way (100 miles in this case).
4. Find buddies. Are there other folks you know who like to ride? Riding with others makes the miles pass faster and can keep you going when you might otherwise quit. Local bike clubs are a great place to find folks that might share your pace or goals. Here in Tidewater Virginia, the Tidewater Bicycle Association (www.tbarides.org) sponsors over 25 weekly rides of varying distances and paces.
5. Find your cadence. Cadence is the speed at which your legs are spinning (think RPMs). Aside from your conditioning, cadence has the biggest impact on how far and how fast you will go and how quickly you will tire. Many people have the tendency to shift into a gear where their legs are spinning slowly and they are pushing down hard on the pedals—which leads to muscle fatigue fairly quickly. Try shifting into an “easier” gear and increase your cadence to reduce your chance of tiring quickly.
6. Know your pace. Pace is the speed that the bike is actually traveling when you ride. If your pace is too fast, you will burn out. If your pace is too slow, the ride will seem very boring and take much longer than it should. Find a pace that is comfortable for the distance. Finding your pace takes time and a little attention, but it is well worth the effort. One of the most important tools in tracking your pace is a bike speedometer/odometer (also called a cyclometer). Basic models are relatively cheap ($10 – $50) and can be purchased at bike shops, department stores, and online. As you become more fit, test your pace. Slow down, increase the distance, and see how it feels. Shorten the distance, pick up the pace, and see how long you can hold it. As you adjust your pace, keep a keen eye on your cadence.
7. Know your bike. Take an honest assessment of your equipment and determine if it is sufficient to carry you 100 miles. A department store bike with leaking tires, bad brakes, and loose handlebars is not the tool for a century. If this is the case, you need to determine if you should repair your existing bike or get a new one. Most bike shops are more than happy to talk to you about your bike needs and what size you might need. Also, there are many good buys on used bikes on eBay, Craigslist, or the local newspaper. If you buy a used bike, make sure you know what you are getting and that it fits. Spending 8 hours hunched over on a “too-small” frame or on an uncomfortable saddle is not the way to ride.
8. Know your body and take care of it. It makes no sense to spend hours each week training, and then undo the benefit by eating poorly and not getting enough rest. Eat healthy foods. Get plenty of rest to build stronger muscles. If you smoke, stop. Also, listen to your body when it sends you signals like pain or dizziness. Take the day off from training when you are too tired to train. I am a huge proponent of training with a heart monitor for endurance athletics. Heart monitors are fairly inexpensive (as low as $60 for a basic model) and they can help keep you in your training zone and help avoid dangerous situations. My heart monitor is my single most important training tool, since it gives me direct feedback on how hard my body is working.
9. Eat and drink often during training. I believe you cannot drink too much liquid during a ride. Notice I did not say “water.” Water has its place, but it is also important to take in electrolytes to replace the ones you lose through sweat. Drinking only water during prolonged exercise can lead to a dangerous/deadly condition known as “hyperhydration.” To avoid this, sports drinks (such as Gatorade or Propel) and electrolyte supplements (such as Sport Beans) should be consumed at intervals. Remember—by the time you get thirsty, your body is already running short on liquid. Also, eating carbohydrate-rich foods during training rides will help you to maintain your energy levels. Biking burns 400-1000 calories per hour depending on pace, so this is not the place to skip eating to save a few calories! If you are dieting, just add a few extra miles to offset the additional snacks.
10. Century day—bringing it all together! When the day for the century finally comes—be smart. Have you trained adequately? Are you in shape? Is your bike in good shape? Are you ready? If you are fully prepared and have trained adequately, then you will have a great time. Once you begin the ride, listen to your body and stay safe. If you encounter any problems or concerns, talk with ride volunteers. Drink and eat frequently, use sunscreen if applicable, and focus on your cadence and pace. Be safe by riding single file and do not use items that can distract from your focus (such as iPods/headphones). Following these rules will ensure you have a safe and enjoyable century!