Whatever your interest or goal, the #10weeksto100 series will help you prepare for a fun and comfortable ride through a progressive, weekly riding plan. While this series is focused on a 100-mile ride, (also referred to as a century), this program can be used for preparing for rides of 50 miles (roughly 3 hours of saddle time) or more. In general, riding for 3-4 hours or more can be considered endurance riding. This series can also help you prepare for a multi-day bicycle tour or fund-raiser, such as a Tour De Cure or an MS 150.
It is important to understand that endurance training in cycling is preparing your body in three different ways:
- Cardio Conditioning: Training your heart and lungs for long, steady workouts
- Muscular Conditioning: Legs, back, shoulders, neck and arms all play a role in endurance riding
- Mental Conditioning: This is developing the habits of training, nutrition, pacing and most of all, confidence. Your mental conditioning may also be in making the shift from shorter running or gym workouts to an “all-day” activity like a century or multi-day tour.
During the course of the series, I will also share advice on bike maintenance, clothing, gear and nutrition. I am going to assume you have the bicycle basics covered; a bike you are comfortable riding, a basic understanding of riding safely, and basic cycling skills like shifting. It is also important that you have a bike computer for tracking your speed and miles. You will learn more as you progress, and I am available to answer questions and give advice on all the related aspects.
Full Intro: #10weeksto100 - Preparing for Your First Long Ride or Century
Week 1: Three Questions to Ask
Week 2: The Training Plan
Week 3: Faster is as Important as Farther
Week 4: Your Bike is Your Training Partner
Week 5: Getting Your Bike Gear in Order
Week 6: Training Aches and Pains
Week 7: How To Find the Time
Week 8: Drink, Eat, Repeat
Week 9: Be Visible, Be Predictable, Be Aware
Week 10: Ten Tips from Experience
Coaching vs. Mentoring: #10weeksto100 is intended as mentoring, rather than athlete specific coaching. That being the case, these are broad, general guidelines of a riding style and philosophy.
Medical Advisory: PLEASE consult your physician if you have a chronic condition requiring medication. Endurance riding and training, and the hydration and nutrition changes they bring about, may all have an impact on your medication’s effectiveness and daily needs.
Questions? Contact me at thinktandem@gmail.com, or message me via my Facebook page: The Ride So Far
Jay Hardcastle, May, 2018
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