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Cycling a Century – Training Tips

Vary Your Training Rides


A common mistake amongst people training for century rides is to simply go out and ride as much as they can, ignoring pace. While this can work it will not allow you to get the most from your training.


It is best to vary your training rides as much as possible. This will allow you to prevent training boredom while also allowing you to improve different aspects of your riding.


Be sure to incorporate at least one long ride in your training week. To prevent exhaustion this should be done at a slower pace to normal. This ride will help you build endurance.


Other rides during the week can be tempo (sustained effort for a medium period), intervals (slow ride interspersed with hard intense efforts and near to full effort) or recovery rides (slow rides using little energy, doing just enough to get your legs moving again).


Use The Right Fuel


One of the keys to successfully riding a century is getting your nutrition right. Your body will burn a huge amount of calories during your century ride making it vital you eat and drink during the ride itself.


Be sure to start eating and drinking as soon as you start pedaling, not wait until you are hungry or thirsty. Once you fall into a deficit it will be impossible to get it back.


Use your training rides to practise your nutrition and what works for your body. Some people use just energy drinks, gels and bars while others prefer more natural foods like sandwiches, fruit washed down with water.


Follow this link to learn more about my century training plan.

 

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