Train for Your First 100mile Cycle Race

mikebuss | 12/03/2012 | 0 Comments More

So you’ve taken up cycling and entered a 100mile race… You need to set a training programme with the aim to finish the race, but also to cycle confidently and comfortably. You need to look at 3 to 4 sessions per week, in the 10week programme below I have set a 4 session per week programme where the aim is to do all 4 sessions per week but if life and work gets in the way then the session in bold is the session I suggest you drop that week.

You will also need to help with your training a cycle computer, there are very cheap basic ones that more that will more than do the job, but there are more technical models out there that will give more detail into your training recording.

why not check ou www.xnrg.co.uk End of March each year – take on the Ridgeway 200km MTB

Week	Session 1 (Steady Base Training)	Session 2	Session 3	Session 4 (Long Ride)
1	60min steady ride	60min steady ride	60min steady ride	60min steady ride
2	60min steady ride	60min session: 20min steady ride 5min @high tempo 10min @steady pace 5min @high tempo 20min steady ride	60min steady ride	90min steady ride
3	60min steady ride	60min session: 20min steady ride 5min @high tempo 10min @steady pace 5min @high tempo 20min steady ride	90min steady ride	2hr steady ride
4	90min steady ride	60min Hill Session	2hr steady pace hill session, aim to hit as many of the hills hard during the session	60min steady ride
5	90min steady ride	75min session: 20min steady ride 10min @high tempo 5min @steady pace 10min @high tempo 5min @steady pace 5min @high tempo 20min steady ride	2hr steady pace hill session, aim to hit as many of the hills hard during the session	2hr steady ride
6	90min steady ride	REST	3hr steady ride	60min steady ride
7	90min steady ride	90min session: 20min steady ride 10min @high tempo 10min @ steady pace 5min @ high tempo 10min @ steady pace 5min @ high tempo 5min @ steady pace 10min @ high tempo 5min @ steady pace 5min @ high tempo 5min @ steady pace	3hr steady ride	REST
8	2hr steady ride	90min session: 20min steady ride 10min @high tempo 10min @ steady pace 5min @ high tempo 10min @ steady pace 5min @ high tempo 5min @ steady pace 10min @ high tempo 5min @ steady pace 5min @ high tempo 5min @ steady pace	2hr steady ride	4hr steady ride
9	2hr steady ride	90min session: 20min steady ride 10min @high tempo 10min @ steady pace 5min @ high tempo 10min @ steady pace 5min @ high tempo 5min @ steady pace 10min @ high tempo 5min @ steady pace 5min @ high tempo 5min @ steady pace	3hr steady ride	5hr steady ride
10	60min steady ride	REST	60min light session	RACE DAY