So I got into being a roadie last year and did 20-40 mile rides 1-2x a week. This year I am going to do a few century rides. To fit in more long mile rides (50-75) is not going to be easy with my schedule. Is adding an 8-10 mile ride to work (one way) two days a week going to help?
Adding miles will absolutely help. If you can on just one ride a week slowly increase your long ride (presumably on the weekend) so you can comfortably do 80 miles a couple of weeks before the century. If you are doing 40 miles now, increase by 10% to 44, the next week increase 10% again to 49 miles and so on. This can put a strain on your schedule as you essentially sacrifice a good chunk of a day a week to riding. Depending on what the conflict is (work, wife/family) there may be trade-offs that you could negotiate. Gradually increasing the length of the longest ride by 10% each week in addition to adding whatever you can during the week (without burning yourself out) will get you through a century with no problems. Have fun and safe riding.
The other rider has a great plan for you that should be workable. You will have to add some miles to your schedule and you just need to peak at about 80 to make a 100 mile ride.
One other suggestion and if you can maybe 2 x times per week during that 8-10 miles to work can you factor in some intervals? Surprisingly enough, it has been shown that intervals can equal mileage. Monday-Wed would probably be best since you want at least a days rest between them and a couple days to relax before your longer weekend rides. This might be the key to making up for the time you may not have to increase your mileage substantially. *** Increasing your mileage helps your body to adjust for the longer rides. The primary reason for logging the miles is that your upper body most likely will fail you if it is not used to being in the saddle. Muscle fatigue, aching back and cramping are just some of the things that can cut your ride short.
Good Luck and Happy riding.
Good feedback from both of you.
Guess I didn't quite get my question put out as I intended.
I fully understand I need to increase my rides by 10% and get in longer rides more often. Due to my family schedule the 'correct' training plan won't work or I will be in the dog house. Right now I am looking at 2 rides during the week of 30-40 miles each and then every other weekend (max) of a 35-75 mile ride. Knowing that this is far from ideal would adding in two days a week of a 8-10 mile one way commute be worth adding in just to have the saddle time. The ride into work would be a typical non eventfull ride but my ride home I could do interval training.
I am not a morning person so if dragging my body up an hour earlier to ride in isn't going to be worth it then I won't bother, if it would have training purpose it would be easier to drag my butt up as well as deal with work. (they don't want me to have my bike in my cube, heck if I am locking it up outside)
A little complicated but add the miles and work on your intervals and on every other weekend get as close to the 80 miles as possible. On your 2 rides per week try to increase your pace/intensity each ride making sure you have at least one day rest between. The idea here is to build your stamina by pushing your limits, then rest and recover before you do that again. It's important not to overstress yourself since your body will need time to recover between rides and build muscle.
By the time your century rolls around you should be ready, but you may have to ride at a "lower intensity" than your training to cover the 100.
I agree. The 8-10 mile rides should be some sort of a moderate intensity interval session. Maybe some Z3 work to get the benefits of pushing harder.
GREG C. MORIATES
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