Cure On Wheels

A journey of 1,000 miles begins with a single step…Confucius

For beginner or novice cyclists, the prospect of riding 50, 100 or even 200 miles on a bike can seem almost unthinkable. While it does take dedication and commitment, the reality is that almost anyone can succeed at riding these distances with proper training. The chart below is designed to give you a framework to build your training around to complete a 100-mile ride (a century). The keys are to start slowly, be consistent and gradually build up your endurance over time.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Mileage
*Pace		Easy	Hills		Mod	Mod	Easy
Week
1	Off	8	12	Off	10	Off	20	50
2	Off	10	14	Off	12	Off	25	61
3	Off	10	12	Off	12	10	30	74
4	Off	11	14	Off	13	12	35	85
5	Off	12	16	Off	14	14	40	96
6	Off	13	18	Off	15	16	45	107
7	Off	14	20	Off	16	18	50	118
8	Off	15	22	Off	17	20	55	129
9	Off	16	24	Off	18	22	60	140
10	Off	18	22	Off	24	24	65	153
11	Off	20	20	Off	24	22	65	151
12	Off	20	18	Off	20	Off	Century	158

*Pace:
Easy = leisurely, fun pace, can easy talk while riding
Mod = moderate pace, 65-70% of max heart rate
Hills = hilly route should be incorporated into ride

Find a partner(s): Having a friend or two to train with makes it harder to skip days and provides for easier, faster feeling rides. If you can’t find a training partner visit your local bike shop or join your local bike club – both have regular training rides in which you can participate.
Cadence: A pedal stroke of 75-100 revolutions per minute will help keep you working comfortably and efficiently.
Nutrition: Experiment with your nutrition regimen on the longer rides. A general rule of thumb is to consume 1 gel every 45 minutes - 1 hour and drink 1 bottle (20-24 oz) of water and/or sport drink per hour. Consider an energy bar or banana at the halfway point of the ride as well. Experiment to make sure and find out what combination works best for you.
Century Day: Remember to enjoy the day and ride at your own pace. Participating in a century is not a race to the finish—think of it instead as a journey.

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