Riding 100 miles is fun and riding farther can also be fun if you prepare correctly. To do so you need a training plan that is targeted at the specific performance requirements of longer rides:
- capacity to stay on the bike
- cruising speed
- event specific preparation
The most effective training plan targets these individually rather than trying to improve in every area at the same time. The training plan is divided into phases:
Base (3-4 months). During this phase you build the endurance necessary to complete your planned event(s). As a rule of thumb you should train up to 2/3 to 3/4 the duration of your planned event. So for a 10-hour 200 km brevet your longest training ride would be 6:30 to 7:40. For a 16-hour double century or 300 km brevet your longest ride would be 10:45 to 12:00.
If you are training for a 1000 or 1200 km then the 200, 300 400 km and 600 km brevets each serve as the long endurance ride before the next one. Rather than trying to maintain the volume between each brevet the intermediate training ride should be about 1/3 to 1/2 the expected duration of the next brevet.
Specific physiological changes take place when you ride at a moderate speed that dont happen when riding harder so its important that you ride at the classic conversational pace.
During the base phase you also develop the core strength and flexibility to ride comfortably for longer periods.
Build (1-2 months). During this phase you build the power necessary to climb hills, deal with the wind and ride faster while maintaining endurance. You can accomplish this by alternating weeks:
- Power week: two hard rides and one short endurance ride
- Endurance week: one long endurance ride and one hard ride
Peaking (4-6 weeks). During this phase you combine your long-term endurance with your short-term power into longer cruising speed. You do moderate distance rides 1-2 mph about your normal endurance pace. You also do rides targeted specifically at your event. If your event has a hilly course, train in the hills, if youll ride at night, train at night, if plan a short overnight sleep break, train with one.
Taper (2-3weeks). A few weeks before the event you cant get any fitter. If you keep up the training load youll not recover fully for the event. During the taper you progressively reduce your training doing just enough to maintain fitness while storing energy for the event.
Recovery. Throughout your training pay attention to your body and be sure your recover adequately. Your muscles get rebuild and get stronger while you are resting, not while you are riding. Each week include a couple of active recovery rides and build in periodic recover weeks when you do very little riding.
Training for Cycling Brevets: Pt. 1 Base Endurance Training
| Pt. 2 Building Power and Peaking >
I have written a number of pieces directly relevant to randonneurs, all available from RoadBikeRider
- Endurance Training and Riding The three article bundle covers training, nutrition and the skills for finish rides of 100km and longer. 48 pages available for just $13.50 (a 10% savings) from RoadBikeRider.com.
Butt, Hands, Feet How to prevent and treat pain in cyclings pressure points. 12 pages for just $4.99 from
Intensity Using Rate of Perceived Exertion, a Heart Rate Monitor or Power Meter to Maximize Training Effectiveness. 41 pages eArticle for just $4.99 from
Mastering the Mental How to prepare for the inevitable mental challenges and how to deal with them on a ride of 100 km or longer. 17 pages for just $4.99 from RoadBikeRider.com.
Showstoppers What are all the factors other than training that stop you from completing a ride? What can you do to prevent a DNF. 65 pages for just $14.95 from
Other articles by Coach Hughes from RoadBikeRider.com.
- Brevets The eArticle on how to train for 200 km to 1200 km and longer brevets. 16 pages for just $4.99 from RoadBikeRider.com.
- Nutrition What to eat and drink on rides of 100 km and longer. 16 pages for just $4.99 from RoadBikeRider.com
- Riding the Long Ride What are the key final preparations for a ride of 100 km or longer, how to complete them and then how to manage every aspect of the ride. 16 pages for just $4.99 from
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