Month 1: Getting back on the bike
Experienced Rider: Steady rides of moderate intensity ranging from 2 to 4 hours each, two per week. One spin class or other harder short ride during the week.
New Rider: Easy rides of 10 to 20 miles once or twice a week. Find your local ride and learn it. Consider a spin class.
Month 2: Stretching endurance
Experienced Rider: One bigger ride each week, aiming for 4 to 6 hours with two other rides each week, one faster and shorter like a spin class or hilly local ride.
New Rider: Two rides a week, one 10 miles longer than last month. Find a few small hills to practice on. One spin class a week is ideal.
Month 3: Doubling mileage, big month!
Experienced Rider: Expand the length and duration of your longest ride to hit 75 percent of your event distance one month out from Century. Work on speedier rides two times a week in 1 to 2 hour rides. Find some hills to ride.
New Rider: Do a metric century (60 miles) or 60 to 70 percent of your event distance. Find foods and equipment you like and try out new stuff if it doesn’t work.
Month 4: Focus on pacing by going faster and maintaining endurance
Experienced Rider: Do another long ride nearing the length of your event. The more experience you have, the less you will need. Typically, 75 percent of event distance is sufficient although newer riders might do better with 90 percent under their belts. Be sure your bike is in great shape.
New Rider: Do one long day of 80 to 95 miles this final month, ideally 2 to 3 weeks prior to your event and do 2 to 3 rides per week, one with hills. Focus on your average mph and get your event pacing strategy clear in your mind. Practice with everything you will use for your event, get your bike tuned up.
Craig Undem was a professional racer in Road, Mountain and Cyclocross after doing his first STP in 1985. He now is the Dean of Cycle University, a bikeshop, indoor training center and coaching company with locations in West Seattle and North Seattle.
www.CycleU.com, (800) 476-0681.
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