Outdoor Fitness

Coaching Schedule for a Double Century Bike Experience

As increasingly more individuals have begun to embrace the problem of distance biking, the concept of a driving a Century (100 miles) has abruptly change into mundane. Ever wanting to increase horizons, a brand new breed of bicycle owner have risen to the problem of the Double Century (200 miles).

The Double Century phenomenon started on the West Coast of the U.S and has steadily moved eastward to Nevada, Colorado, Arizona, and past. Arguably probably the most well-known is the Solvang Spring Double Century in California.

When you’ve got already logged just a few Centuries, you’ll seemingly able to face the trials of the 16-week coaching schedule. It requires not solely the correct gear and angle, it calls for that you just prepare on the proper tempo to realize your optimum velocity and endurance objectives.

Coaching Preparations

As you have already accomplished your first Century, you’ll already be effectively conscious of the significance of a well-fitted bike. However do not assume that driving a Century is solely “extra of the identical” solely longer. The stress in your physique will probably be exponentially elevated, making it all of the extra essential to get the becoming proper to attenuate stress in your stress factors and maximize aerodynamics. To this finish, you would wish to do the next:

  • Your seat would must be adjusted in order that your hips do not rock back and forth.
  • The fore and aft seat place would additionally want adjustment in order that your ahead knee is aligned straight over the pedal axle.
  • Your handlebars can be positioned in an effort to comfortably bend your elbows whereas driving.
  • You would wish to search out the correct saddle to alleviate stress factors on smooth tissue.
  • Your 20-millimeter tires would must be changed with extra appropriate 25-millimeters tires working at round 105 psi.

Past your bike and biking garments, you also needs to think about getting a biking laptop. The very best Double riders use these useful devices to file their mileage, time, and altitude. The pc will aid you keep on the right track. Preserving monitor of your climbing will aid you higher tempo your self.

Objectives of Coaching

The central aim of coaching is to get your legs prepared to finish the course within the prescribed time. The schedule is predicated on three to 4 rides per week with the lengthy miles reserved for the weekends.

To set your endurance objectives, you have to to capable of cycle for between 12 to fifteen hours to finish a Double. What this implies is that you will want to do quite a lot of 50-mile rides and suppose you may be ready; you will not. As an alternative, you have to to have the ability to full just a few 100-plus-mile rides two to a few weeks earlier than the race.

The midweek miles listed under ought to solely be thought of a minimal. You possibly can effectively exceed this mileage and even throw in some further rides through the week should you so select.

Lastly, it is very important eat and drink in accordance together with your endurance coaching wants.

16-Week Double Century Coaching Schedule

Week # Week Aim Midweek Saturday Sunday
1 90 30 50 10
2 110 20 70 20
3 110 30 50 30
4 130 40 70 20
5 120 20 80 20
6 140 40 70 30
7 190 50 80 60
8 160 50 90 20
9 160 40 80 40
10 180 40 90 50
11 190 50 110 30
12 210 40 150 20
13 200 50 100 50
14 150 30 80 40
15 120 40 60 20
16 220 20 200 Relaxation

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