Originally Posted by TheGiant .
Hi,
I am a rower who is looking to do a bit of biking over the summer. For anyone who knows anything about rowing, I can do 8500+m on the erg in 30' and typically do about 140-170km a week. Also, I am 6'1" and a lightweight (around 165 most of the time). I was thinking about training for a century this summer and I did not know how to go about doing this. Most of the guides I see online are for people doing about 100-150mi a week. While I might do some running or rowing in addition, I think my mileage would be a bit higher. Any recommendations about ways to train and/or reasonable goals?
Thanks
You can easily finish a century this summer if you start preparing for it now. I'm almost 60 years old. I came back to cycling in the late summer of 2011, riding an ancient Schwinn LeTour that a friend lent me. By mid-November I did my first metric century (100 km or 62 miles). By February I did a full century, solo. It really helped that we had a mild winter and I was able to ride consistently. I've finished two centuries in well under 6 hours since then.
It's like any endurance sport. Build up to it.100 miles a week isn't that much---it about 15 miles a day. In a month, 15 miles will be a piece of cake even if you're starting from scratch now. And even if you haven't sat on a bike in years, you're starting at a level of fitness that most new cyclists don't even approach, yet alone match. I think you can breeze through 15 miles right now, starting cold. A 22 mile per day average puts you over 150 miles a week.. After a few weeks, do a 30 miler. Then shoot for 50 in another couple of weeks. Don't push your limits every day. You need to do easy recovery rides, and even take a rest day now and then, as part of your routine. It's mid-March now. By mid to late May, try doing a metric. 100 km. 62 miles. You should be able to. By the end of June, you should be able to take on a century. By then, with warmer weather and longer daylight hours, you should be averaging 200+ miles a week. You only have to average 30 miles a day to do 200 mile weeks. Throw in that one long ride a week, something like 40-60 miles. Two or three weeks before you try your century, go for 75 miles. Ease off the week before the century.
One of the ways to boost both your endurance and speed is to do either hill repeats, or intervals, or a combination of both. Find a hill that's a challenge, climb it, and coast back down. Repeat. Start with 5 repeats. Intervals? Pedal at close to max effort for a stretch ( a half mile for starters) and then pedal easy for the same distance. Or, go on a group ride with people of your level of ability, drop off the back of the group, and then pedal hard to catch back up.
On long rides, it's important to stay hydrated and to take in food. I carry a couple of energy bars in my jersey pocket on any ride over 40 miles (I'm also a diabetic and can't let my blood sugar drop too low). For liquids, take two water bottles (you can fill one with a sports drink and alternate). Drink before you're thirsty. Unless you live in a very rural area, you can replenish your water by buying bottled water at a convenience store, or even in a public bathroom. Some riders wear Camelbacks or other hydration systems. I don't. I don't need the extra weight and a sweat pocket in the middle of my back. It's your call on that.
Organized centuries are much, much easier to do than a solo ride. They'll be rest/food stops along the ride, and plenty of other riders of similar ability who can pull you along and encourage you if you start hurting.
