Training Schedule

I have developed three separate training schedules for this event: beginner, intermediate and advanced.

As we beginner our training I will be talking to each one of you individually; together, we will determine which category of training you should be following. Of course, as the training progresses anyone is free to switch between categories as we get a better sense of how you are responding to the training.

Each training schedule is divided into two phases: 1) Building Base and 2) Building Endurance. In the base phase, the goal is to develop the ... In the endurance phase, the goal is to increase the speed at which one can maintain a prolonged effort.

Each training schedule gradually increases your overall total milage per week, as well as increasing the milage of your longest ride per week (both of which are vital). There are also two weeks where milage tapers off, giving you a bit of a break. There are also 2 (or 3) rest days during the week. This form of schedule is known as periodized training and has been used extensively for some time by both recreational riders and amateur/professional cyclists.

Beginner

The beginning rider is one who has either never cycled before or who has not done so in some time. The beginning rider should be able to maintain at least 10-11 mph for an extended period of time and is not expected to posess any particular level of bike handling skills.

Intermediate

The intermediate rider is one who has been cycling for several years on a recreational basis, but has never completed an long distance, endurance ride (i.e., a century). The intermediate rider should be able to maintain at least 16-18 mph for an extended period of time and has good bike handling skills.

Advanced

The advanced rider is one who has completed at least one century (or competed in a USCF road or a NORBA mountain bike race) within the last 2 years and is looking to improve their time. The advanced rider should be able to maintain at least 20-22 mph for an extended period of time and has excellent bike handling skills.