Racing a century requires training and dedication.
In addition to the physical conditioning required to prepare for a 100 mile, or century bike race, the rider needs an appropriate bike. Race bikes weigh less than non-long distance bikes, and for very long rides it helps if the bike frame feels stable regardless of speed. Comfort during the ride and bike set up also play key roles. Placing the handle bars so the arm pads are parallel with the seat usually makes for the best overall riding position. Once the bike is set up, physical conditioning may begin in earnest.
Instructions
1. Build physical endurance with base training. Take it slowly and steadily to avoid risk of injury. During base training distances ridden should not increase by more than 10 to 15 percent every month. Once a week the rider should do a long ride of about 50 percent of the distance for the week. For a rider who rides five miles a day Monday through Friday, the long ride should be about 12 or 13 miles. Base training continues to gradually build up distance until a person can comfortably ride 50 miles. Following the 15 percent rule, it would take a five mile per day rider 12 months of base training to build up the endurance levels necessary to begin the intense training eight weeks prior to a century race.
2. Build strength. Go to the gym a few times a week and lift weights. Squats, leg curls and calf presses help strengthen the legs. Back extensions and seated rowing help strengthen the lower back and the shoulders so you can hold the racing position on the bike. Abdominal curls keep your core strong and also help support the weight of your body in a forward leaning position.
3. Intensify training eight weeks before the race. Cut back trips to the gym to once a week, and focus additional time and energy on riding. Once a week during the eight weeks prior to the race do a 75 mile ride at 75 percent of your race pace. Training rides should include at least one day a week with hard hill workouts, and one day focused on short bursts of speed. Do not miss opportunities to train riding into a wind. Taper off during the two weeks prior to the race so your body has a chance to rest and recover.
4. Load up on carbohydrates. Do not wait until the day of the race to increase the amount of carbohydrates you consume. During the eight week intense training phase, eat about 55 percent of your daily calories from carbohydrates. Practice eating and drinking routines during your long rides so you know what works for you. Do nothing new or different on race day to keep the shock on your body to a minimum,
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