Whether you’re planning on doing the GTD 40, 60 or 100 mile ride, you’ll want to be prepared and in good shape for your ride. Even though the GTD is “A Ride and Not A Race,” some preparation will increase your enjoyment of the ride.
There are actually not too many ways to train for a Century Ride. Jim Robinson once told me that the 5 most important things to do in preparation for a Century were very simple. They are: Ride, Ride, Ride, Ride and Ride some more.
Riding frequently and varying the distance, speed and terrain helps build your strength and endurance. The more time you spend in the saddle, the more comfortable you’ll be on a long ride. Try to ride 2 or 3 times a week, working up to 50-70 miles a week. The last 2 weeks before the ride, ride about 100 miles each week, then rest the week of the ride. Also do a lot of stretching and strengthening exercises.
Remember, this is a “Ride and not a Race.” Plan to ride at a speed that’s comfortable for YOU using your gears appropriately so you’re not straining. Riding with a friend who rides at the same speed you do is also very helpful.
Here are some links to training tips that you might find helpful no matter which distance you plan on riding:
- From Trails.com: http://www.trails.com/how_35411_train-mile-bike-ride.html This site has “rider friendly” suggestions that do not seem too hard to follow. They suggest 2-3 rides per week, working up to 100 miles a week as the ride approaches.
- From Team Estrogen: http://www.teamestrogen.com/content/asa_century This one stresses the importance of time in the saddle and that having a buddy to train and ride with is very helpful.
- Here are some exercises to try: Circuit training exercises (some may require a trip to the gym, others can be easily done at home)
- These Three yoga exercises will help with core strengthening and balance.