10-week training plan for a 100km ride
A century ride – whether that’s kilometres or miles – is something of a rite of passage for cyclists. Completing one brings a huge sense of satisfaction. But you want to be able to finish it without feeling like you never want to ride a bike again.
Whether you’re fundraising for a charity (Cycling UK perhaps?), taking part in a sportive or just joining fellow cycle club members on one of their longer rides, you want to be prepared. This 10-week training plan will help ensure you’re ready.
If you’re new to cycling or have been doing it occasionally for a while, this programme is for you. It gradually builds up length and intensity of the rides so you can make steady progress. Make sure you start it at least 10 weeks before your ride.
As with any training plan, please consult your doctor before starting, especially if you have not done any exercise for a while.
Tailor the plan to suit you
For the plan to work for you, it has to fit into your life. Think about how much time per week you have available to train and when the best times are for you to be out training.
Consider work, family time, socialising, rest and so on. It’s a good idea to underestimate the time you have to train – that way you won’t put extra pressure on yourself if you get busy with work.
Be flexible with the plan. Things happen. If something unexpected comes up, see if you can swap a planned ride to a different day or time. If not, don’t lose heart – missing one training session isn’t the end of the world.
Keep an eye on the weather too – if it’s really bad, use an indoor trainer or exercise bike if you have access to one. If not, try some cross training like a cardio session or weight training.
Rest and recovery
It’s important that you get plenty of rest to allow your body to recover. We’ve incorporated two to three rest days per week. Don’t be tempted to skip these, although you can swap one of you can’t get out on a scheduled ride day.
Use one or two per week as active rest days – go for a walk or do some yoga. Or if you must, a gentle, slow and short ride is fine.
Plan different routes
At the beginning of the programme it’s a good idea to stay local, this way you’ll be close to home if you get tired. As you progress you can venture further afield.
Variety is essential. Plan several different routes of different lengths and intensity, taking in different terrains – hilly, flat, gravel, road and so on. Try to cover all the types of terrain you’re likely to encounter on your planned ride.
This will ensure you’re properly prepared for your 100km event and keep things interesting while you train. If you get bored because you’re riding the same old roads all the time you’re much more likely to start skipping training sessions. Riding with a friend will also help relieve boredom.
Get your fuelling right
It’s important to eat and drink at regular intervals while cycling. Bring sufficient snacks and water to get through the whole ride. You don’t want to rely on finding a shop in the middle of a session.
It’s just as important to pay attention to fuelling off the bike too. This is especially the case as the rides get longer and more intense. Have a good breakfast incorporating carbs and protein and drink plenty of water before you set out.
Similarly, keep hydrated after the ride and make sure you eat something substantial within two hours of getting home. For more detailed information, read former triathlete and personal trainer Claire Lloyd’s advice.
Illness or injury
If you get sick or get injured, it’s essential that you take a break from training until you’re fully recovered. Don’t try to push through – you’ll only make things worse.
Work with your GP or physiotherapist and when you’ve got permission to return to training, start from where you left off. Don’t be tempted to skip forward or to speed up your training. You’ll risk injuring yourself again.
Be prepared
Ensure your bike is in working order and suitable for the type of event you’re taking part in. It should also be the right size and comfortable to ride. You should also have suitable kit that you can comfortably wear on the bike for several hours.
Always take a spare innertube, puncture repair kit and a pump with you. It’s a good idea to perform an M-Check before each ride, but a the very least you should ensure your tyres are pumped up to the correct pressure and the chain is clean and oiled.
The day of the ride
When the big day arrives, make sure you arrive at the start point in plenty of time. If it’s an organised event or sportive, you’ll have to register, so allow sufficient time for that.
Bring plenty of snacks and water. Even if feeding stations are available, you want to ensure you have plenty of food and drink to keep you going between stops. Also, dress appropriately for the weather. Layering is key, and make sure you have a waterproof if rain is forecast.
Weekly training breakdown
There’s a downloadable PDF of this plan at the end of the article.
Start your ride at an easy pace to warm up (about 5 mins) and then finish at a slower pace too (5-10 mins). Spending 5-10 minutes stretching after your ride will help with recovery.
Week 1
Monday: rest day – no riding today. But do spend some time preparing for tomorrow’s ride. Make sure your bike is in good working order and get all your kit ready.
Tuesday: ride 30 mins at easy effort – you should easily be able to hold a conversation.
Wednesday: rest day.
Thursday: ride 30 mins at easy effort.
Friday: rest day.
Saturday: ride 15-25km at easy effort.
Sunday: rest day.
Week 2
Monday: rest day.
Tuesday: ride 30 mins at easy effort.
Wednesday: rest day.
Thursday: ride 45 mins at easy effort.
Friday: rest day.
Saturday: ride 15-25km at easy effort.
Sunday: rest day.
Week 3
Monday: rest day.
Tuesday: ride 45 mins at easy effort.
Wednesday: rest day.
Thursday: ride 45 mins at easy effort.
Friday: rest day.
Saturday: ride 30-40km at easy effort.
Sunday: ride 60 mins: 20 mins easy warm up, 20 min steady (you should be able to talk in short sentences), 20 mins easy cool down.
Week 4
Monday: rest day.
Tuesday: ride 60 mins at easy effort.
Wednesday: rest day.
Thursday: ride 45 mins at easy effort.
Friday: rest day.
Saturday: ride 40-50km at easy effort.
Sunday: ride 60 mins: 20 mins easy warm up, 20 mins steady (you should be able to talk in short sentences), 20 mins easy cool down.
Week 5
Monday: rest day.
Tuesday: ride 60 mins: intervals – easy effort with 3 x 5 mins harder effort (you should be out of breath) spaced out evenly throughout the ride.
Wednesday: rest day.
Thursday: ride 60 mins at easy effort.
Friday: rest day.
Saturday: ride 50-60km at easy effort.
Sunday: ride 65 mins: 20 mins easy warm up, 25 mins steady, 20 mins easy cool down.
Week 6
Monday: rest day.
Tuesday: ride 60 mins: intervals – easy effort with 4 x 5 mins harder effort spaced out evenly throughout the ride.
Wednesday: rest day.
Thursday: ride 75 mins at easy effort.
Friday: rest day.
Saturday: ride 60-70km at easy effort.
Sunday: ride for 65 mins: 20 mins easy warm up, 25 mins steady, 20 mins easy cool down.
Week 7
Monday: rest day.
Tuesday: ride 60 mins: easy pace with 2 x 10 min stints at harder effort.
Wednesday: rest day.
Thursday: ride 75 mins at easy effort.
Friday: rest day.
Saturday: ride 70km-80km at easy effort.
Sunday: ride 70 mins: 20 mins easy warm up, 30 mins steady, 20 mins easy cool down.
Week 8
Monday: rest day.
Tuesday: ride 60 mins: easy pace with 2 x 10 min stints at harder effort.
Wednesday: rest day.
Thursday: ride 90 mins at easy effort.
Friday: rest day.
Saturday: ride 80-90km at easy effort.
Sunday: ride 70 mins: 20 mins easy warm up, 30 mins steady, 20 mins easy cool down.
Week 9
Monday: rest day.
Tuesday: ride 60 mins: easy pace with 2 x 10 min stints at harder effort.
Wednesday: rest day.
Thursday: ride 90 mins at easy effort.
Friday: rest day.
Saturday: ride 90-100km at easy effort.
Sunday: rest day.
Week 10
Monday: rest day.
Tuesday: ride 60 mins at easy effort.
Wednesday: rest day.
Thursday: ride 45 mins at easy effort.
Friday: rest day.
That’s your training done and you’re now ready to go, safe in the knowledge that you’re fully prepared for your 100km ride.
Enjoy!
