How-to blog

# 16-Week Century Training Guide ## Weeks 1-4: Base Building - Focus on building consistency and establishing a routine. Ride 3-4 times per week including one longer ride per week that builds up to 40-50 miles in the 4th week. Work on conversational pace and only do one hill workout per week to build fitness. Stay injury free! ## Weeks 5-8: Endurance Development - Continue the same weekly routine and increase mileage. Include some tempo rides, build up your long ride to 60-75 miles, and continue weekly interval workouts. At this point you should start experimenting with nutrition on long rides to see what works best for you. You should be riding 4-5 times per week by this time. ## Weeks 9-12: Peak Building - Add some interval workouts to your weekly rides, start tackling some long climbs and get in some race pace work. Keep riding 4-5 times per week and your long ride should be 80-90 miles at this point. If you can mimic the terrain of your century ride, you can prepare more accurately for your day-of ride. ## Weeks 13-15: Taper and Mental Preparation - Reduce the volume of your rides by about 30-40% and make sure your long ride does not exceed 50-60 miles. You can still do intense rides, but the goal is to get your body to feel fresh and strong. Start making sure you get proper sleep, stretch, get a massage, and rest. Visualize your race day, make sure your nutrition and fueling plan is solid, know the route, have your support packs prepped, and your bike is all checked and ready. ## Week 16: Race Week - Only do some short 20-30 mile rides and take at least 2-3 full days of rest before your century ride. - Relax, have fun, and enjoy all the hard work you have put in to get here. Start that ride easy and finish strong! General Tips - Make sure that you have at least one day off per week, if your body and life needs more days off then take them - Make sure you do not increase mileage by more than 10% per week and follow the plan for each week of riding

# 16-Week Century Training Guide ## Base Building – Weeks 1-4 Work your way up to 3-4 rides per week. This week designate your rides to easy conversation pace efforts. Complete one hill strength training workout every week. By the end of the fourth week work your way up to a 40-50 mile long ride. ## Weeks 5-8 Endurance Development Begin your week building 4-5 rides. Work your longest ride to 60-75 miles the first part of the week, and begin incorporating your first tempo workouts (consistent hard efforts) and interval training. You also will want to begin incorporating Hill Repeat workouts and also start your first efforts at fueling workouts to determine what forms aid you can tolerate for the longest time. ## Peak Building Weeks 9-12 Reduce your training rides to 4-5 rides per week. Works one of your rides to 80-90 miles. Begin incorporating paces efforts for hill workouts and train your efforts at pacing at race pace for longer climbing efforts. ## Weeks 13-15 Re-zero your training by reducing your weekly miles by 30-40 percent. This week maintain your intensity efforts, works longer 50-60 mile rides. Concentrate on recovery by increasing your sleep efforts and stretching and massaging. ## Race Season Week 16 Keep your efforts short and easy for the first two rides of the week. Take 2-3 days off before your competition. Ride your planned route and test your nutrition and equipment. Be sure to check your bike for last minute adjustments. ## General Tips - Take at least one day off training every week. - Avoid dehydration and poor nutrition. - Take off more days than you think you need. - Slowly increase overall distance trained by 10% each week. - Practice training on similar terrain to your century ride. The most important aspects are pacing, feeding yourself, and mental preparation. Go slow at the beginning, and go fast at the end.

# 16-Week Century Training Guide ## Weeks 1-4: Base Building The goal is to add up to 3-4 rides per week of easy, conversational pace riding. Build up to a long ride of 40-50 miles weekly. One of these weeks should include a hill workout. Don't forget to have fun on these rides! ## Weeks 5-8: Endurance Add a second ride per week so that you are now doing 4-5 weekly rides. Work on building up to a long ride of 60-75 miles during one of these weeks. You should also add in a tempo ride and a hill workout. Start working on nutrition during your long endurance rides. Test out different products to see what works best for you. ## Weeks 9-12: Peak Continue with 4-5 weekly rides. One of these weeks should include an 80-90 mile endurance ride. Include one interval session during these weeks. Practice climbing longer hills at a faster pace. Think about the course you are planning to do and mimic it as much as possible. Practice your nutrition during these long rides. Be sure to bring your hydration and nutrition plan to the race. ## Weeks 13-15: Downhill Decrease total weekly mileage by 30-40% during these weeks. The long ride should be cut back to 50-60 miles. Pay close attention to your recovery. Get plenty of sleep and consider getting a massage. Think about your pacing strategy. You want to be able to start the race at a conservative pace and finish strong. ## Week 16: Race Week Do shorter, easier rides of 20-30 miles during this week. The day before the race take it easy. Be sure to check your bike and bring all of your support items with you to the race. You will also want to make sure to eat well before the race and get plenty of sleep the night before. Other Tips Don't forget to schedule at least one day of rest per week. Staying hydrated and practicing good nutrition will help you recover quicker after hard workouts. It's also important that you listen to your body. If you are feeling extra tired you may need to take a day off or do an easy ride. As you go into the later stages of your century training it is important that you don't increase mileage too quickly. As a rule of thumb, try not to increase your mileage by more than 10% per week. Finally, when possible it is important that you train on terrain that is similar to the route you will be riding. It's all about pacing, nutrition, and strategy not just fitness. Be conservative at the beginning and finish strong!

# Training Guide to the Century in just 16 Weeks ## Weeks 1-4: Building the Base Cyclists should start with 3-4 weekly rides that focus on easy, conversational pace bike rides. By the end of week four of this training, the rider should manage to cover distances of 40-50 miles in their longest ride. The rider should schedule one hill workout per week to get strong but be sure to focus on maintaining consistency throughout this base phase rather than on the intensity of the bike rides. ## Weeks 5-8: Making Improvements in Endurance Increase the number of rides to 4-5 per week, with the longest of them extending to the distance of 60-75 miles. Also, schedule a tempo ride and a hill repeat workout during this phase. In addition, the rider should practice a fueling strategy during the longer rides and test the effectiveness of various gels, drinks, and food options while riding. ## Weeks 9-12: Peak Phase The rider should maintain 4-5 rides weekly, with the longest ride being 80-90 miles long. The focus at this stage should be to include workouts that involve intervals used in workouts designed to train power and speed and practice rising longer hills while riding at the race pace. The cyclist should also start riding the terrain that they will face during the race and apply their nutrition plan while riding. ## Weeks 13-15: Taper and Mental Preparation The distance of rides at this stage should decrease by about 30-50% of the distance travelled during the previous weeks. The distance of the longest ride should remain 50-60 miles. Make sure to rest sufficiently, take proper sleep, stretch, and take massages. Check the plan for pacing. ## Week 16: Race Ride 20-30 miles before the race day and stop riding in 2-3 days before the race properly. Make sure that the gear is working and prepare the final check of all substances and other things which are carried during the race.

# 16-Week Century Training Guide ## Weeks 1-4: Base Building Start with 3-4 easy, conversational pace rides a week. Over four weeks build up your longest ride to 40-50 miles. Once a week add a hill workout to build strength. More importantly focus on regular effort than intensity. This avoids injury. ## Weeks 5-8: Endurance Development Move up to 4-5 rides a week. Over four weeks build your longest ride up to 60-75 miles. Add in a tempo ride (steady hard effort) and a hill repeat session. Start experimenting with fueling on your long rides. Try different gels, bars and drinks to see what works for your stomach. ## Weeks 9-12: Peak Building Over four weeks take up 4-5 rides a week with one hitting 80-90 miles. Add in interval work to improve power and speed. Try climbing longer hills at race pace. To prepare for the century try to ride similar terrain to your race. Test your full nutrition plan. ## Weeks 13-15: Taper and Mental Preparation Cut weekly mileage back 30-40% but keep up the intensity. Over four weeks build your longest ride up to 50-60 miles. Use this time to focus on recovery e.g. good sleep, stretching and massage. Look at your pacing plan. Try to keep the first half conservative then push harder in the second half. ## Week 16: Race Week Keep rides short and easy (20-30 miles) during the final week. Take 2-3 days complete rest before the event. Check your gear, nutrition and route. Pack up your support stuff and do a final check of your bike. ## General Tips Key points over the build up; - at least one full rest day per week - good nutrition and hydration - listen to your body, take additional recovery days if needed - gradual increase in mileage (max 10% per week) - ride similar terrain to your century route More important than fitness will be pacing, fueling and mental preparation. Start conservatively but push hard in the second half.

# 16-Week Century Training Guide ## Weeks 1-4: Base Building Step 1: Ride Easy and Set a Base. Aim for 3-4 rides per week, at easy conversational pace – Make your longer training ride reach 40–50 miles by week four. Add a hill workout once a week to build strength. Steady effort is more important than intensity and it provides the base from which injuries are prevented. ## Weeks 5-8: Endurance Development Forum Marque Maintain frequency of Riding sessions at 4–5 per week. Your longest ride should be between 60 and 75 miles. Include a tempo ride (steady effort for sustained time) and hill repeat session. Fueling strategies: start practicing it on long rides — try different gels, bars and drinks to see what works in your stomach. ## Weeks 9-12: Peak Building Continue doing 4-5 rides a week, with one being 80 to 90 miles. Schedule Isolation Cardio to Develop Speed and Power Train on long hills at race pace. Practice your nutrition plan on similar terrain — ride until you can no longer reproduce the slightest motion of riding, simulating race conditions. This is the same speed with which most of you will finish your marathon. Decrease mileage by 30-40% with low intensity 50-60 Miles as your long ride so far. Prioritise recovery with enough sleep, stretching and massage. Do a recap of how you tackled the pacing, with the first half being slower than the second. ## Week 16: Race Week Make rides short and light (20-30 miles at a time). 2-3 days before the event you rest totally. Tick your gear, nutrition and plan. Prepare your Support Items and check the bike one last time. ## General Tips - Rest one full day each week - Hydrate and fuel properly - Pay attention to your body—take more rest days as necessary - Increase mileage gradually (by no more than 10% each week) - Due to continue sailing on a terrain similar to that of your century It's worth noting that pure fitness isn't the only relevant aspect—how you approach and pace yourself in these events, along with your fueling habits and mental processes. Start conservative and finish strong.

# 16-Week Century Training Guide ## Weeks 1–4: Base Building Start with three or four rides a week at conversational pace. Focus on easy cycling. By week four increase the longest ride to 40-50 miles. Add one hill workout per week to build muscular strength. More important than intensity is consistency of effort. This supports injury prevention. ## Weeks 5–8: Endurance Development Up to four or five rides per week. Longest ride should be 60-75 miles. Add tempo ride (longer sustained hard effort) and hill repeats into the week. Start experimenting with fueling on longer rides. Try different gels, bars and drinks to find what sits well in the stomach. ## Weeks 9–12: Peak Building Keep four or five rides per week including one of 80-90 miles. Add interval work into the week to build power and speed. Start climbing longer hills at race pace. Test nutrition plan over whole ride. Try to replicate terrain of the century. ## Weeks 13–15: Taper and Mental Preparation Reduce mileage by 30-40% per week but keep it at similar intensity. Longest ride should be 50-60 miles. Focus on recovery with sufficient sleep, stretching and massage. Look at pacing plan, aim to keep first half conservative then aim for better output in second half. ## Week 16: Race Week Keep rides short and easy (20-30 miles). Rest two or three days before the event. Check gear, nutrition and route. Take all support stuff out with you. Do final check of bike. ## General Tips - allow at least one full rest day per week - regular nutrition and hydration - listen to body and consider extra recovery days - progressive increases in mileage (max 10% per week) - ride on similar terrain to century route

# 16-Week Century Training Plan ## Weeks 1-4: Base Building Begin by doing 3-4 rides a week of easy spinning. Progress your longest ride up to 40-50 miles by week four. Do one hill workout a week to build strength. Consistency is key here, not intensity. ## Weeks 5-8: Endurance Building Progress to 4-5 rides a week. Have your longest ride be 60-75 miles. Incorporate a tempo ride and hill repeats. Start experimenting with nutrition for your long rides. ## Weeks 9-12: Peak Building Continue with 4-5 rides a week with one of them being 80-90 miles. Introduce interval training into your routine. Do some climbing on hills at your goal race pace. Simulate race day by riding on race-day terrain and experimenting with your entire nutrition plan. ## Weeks 13-15: Taper & Mental Preparation Taper by reducing your weekly mileage by 30-40%. Make sure your longest ride is only 50-60 miles. Emphasize recovery through proper sleep, stretching, and massages. Work on your pacing, you should try to go easier on the first half and harder on the second. ## Week 16: Race Week Do short and easy rides (20-30 miles). Take 2-3 days off before the race. Go through your equipment and nutrition and make sure that all of your items are ready. Check your bike over for any problems. ## Tips - Rest for at least one full day a week - Hydrate and eat properly - Listen to your body and take extra rest days if necessary - Increase mileage gradually (10% per week maximum) - Train on similar terrain as your century route Pacing, fueling, and proper mental state will have more influence than physical condition. Start conservative and finish strong.

# 16-Week Century Training Guide ## Weeks 1-4: Base Building * 3-4 rides per week at an easy, conversational pace. * Build up your longest ride to 40-50 miles by week 4. * Include one weekly hill workout, focusing on effort, not speed, to build strength and prevent injury. ## Weeks 5-8: Endurance Development * 4-5 rides per week. * Longest ride up to 60-75 miles. * Add one tempo ride and one hill repeat workout. * Practice fueling and hydration for the first time on longer rides-test different foods and drinks. ## Weeks 9-12: Peak Building * 4-5 rides per week. * One ride of 80-90 miles. * Work on intervals to build power and speed. * Practice riding longer hills at your pace. * Simulate race pace and complete your nutrition plan in a long ride. ## Weeks 13-15: Taper and Mental Preparation * Reduce volume by 30-40%, but not intensity. * Longest ride of 50-60 miles. * focus on recovery, sleep, stretching and massage. * Work on pacing - take it easy the first half and finish strong. ## Week 16: Race Week * keep rides short and easy - 20-30 miles. * Rest two to three days before the event. * confirm gear, food and route. Pack support items, make a final bike inspection. ## General Tips * Get at least one complete day of rest per week. * Stay hydrated and energized. * Listen to your body-get extra rest days if you need them. * gradually increase mileage (up no more than 10 percent per week). * train on courses that are similar to the century route.

Weeks 1-4: Base Building Ride 3-4 times a week at an easy pace where you can still hold a conversation. By the end of week four, aim for your longest ride to be 40-50 miles. Include one workout that focuses on hills to build strength. The most important thing here is to be consistent; this will help you avoid getting hurt. Weeks 5-8: Endurance Development Ride 4-5 times a week. Your longest ride should now be 60-75 miles. Add one ride at a sustained hard effort, called a tempo ride, and another session of hill repeats. Start practicing how you’ll eat and drink during your long rides. Try different gels, bars, and drinks to see what works best for your stomach. Weeks 9-12: Peak Building Keep riding 4-5 times a week, with one ride lasting 80-90 miles. Start doing interval training to get stronger and faster. Practice riding longer hills at the speed you plan to use in a race. Try to ride on similar terrain to your race and test your full nutrition plan. Weeks 13-15: Taper and Mental Preparation Cut your weekly mileage by 30-40%, but keep the intensity up. Your longest ride should be around 50-60 miles. Focus on resting well, stretching, and getting massages to help your body recover. Think about how you'll pace yourself—try to start the first half of the race slower and then push harder in the second half. Week 16: Race Week Keep your rides short and easy, about 20-30 miles. Take 2-3 full rest days before the event. Double-check all your gear, food, and the route. Pack everything you need and do one last check on your bike. General Tips - Take at least one full day off each week. - Drink plenty of fluids and eat well. - Pay attention to how your body feels. If you need more rest, take it. - Increase your mileage slowly, by no more than 10% each week. - Train on roads that are similar to the ones on your century route. How you pace yourself, what you eat, and your mindset are more important than just being fit. Start out steady and finish strong.

# 16-Week Century Training Guide ## Weeks 1-4: Base Building Let's start with a few bike rides each week, just taking it easy and chatting pace. As we get going, try to make one of your rides a bit longer, aiming for around 40-50 miles by the time we hit week four. It's also a good idea to throw in a hill workout once a week to build up your strength. The key is to keep things consistent, don't push yourself too hard - we want to avoid injuries and make sure you've got a solid foundation to build on. ## Weeks 5-8: Endurance Development Let's boost your rides to 4 or 5 times a week. Try to make one of them a long ride, around 60 to 75 miles. You should also add a tempo ride, where you push yourself hard for a while, and a hill repeat session to mix things up. Now's the time to start thinking about fueling strategies for those long rides - experiment with different energy gels, bars, and drinks to see what works best for your stomach. ## Weeks 9-12: Peak Building Maintain 4-5 weekly rides with one reaching 80-90 miles. Incorporate interval training to build power and speed. Practice climbing longer hills at race pace. Simulate race conditions by riding similar terrain and testing your complete nutrition plan. ## Weeks 13-15: Taper and Mental Preparation To improve your performance, try cutting back on your weekly riding distance by 30-40%. This means your longest ride should be around 50-60 miles. Don't forget to focus on recovering properly - get plenty of sleep, stretch regularly, and treat yourself to a massage. Take a closer look at how you pace yourself during rides. A good strategy is to start off easy and conserve your energy for the second half, where you can pick up the pace and finish strong. ## Week 16: Race Week Keep rides short and easy (20-30 miles). Rest completely 2-3 days before the event. Confirm your gear, nutrition, and route. Pack your support items and perform a final bike maintenance check. ## General Tips - Rest at least one full day weekly - Stay hydrated and maintain proper nutrition - Listen to your body—take extra recovery days if needed - Build mileage gradually (no more than 10% weekly increases) - Train on similar terrain to your century route Proper pacing, fueling, and mental preparation matter more than sheer fitness. Start conservative and finish strong.