6 Weeks to Your 1-Day Charity Ride!
Whether you’re riding a challenging metric century in May or a full 100 miles in July, as with any great journey, it pays to be prepared! This 6-week training plan can be applied at any time to help you improve your endurance and riding skills so you can go the distance with strength and confidence! The rides gradually build in time and effort over 4 weeks so you balance training and recovery. Then you get some easier riding leading into event day so you are feeling rested & ready! There’s also rest days and recovery techniques like Yoga and foam rolling with videos to balance out the riding, because what we do off the bike also makes us faster!
You can ride the workouts in this plan using a heart rate monitor, or you can use Rate of Perceived Exertion if you don’t have heart rate. A bike computer with cadence is also handy but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride!
The Basic plan is for the rider who has about an hour 3x/week to ride M-F and about 2 hours on weekends. It assumes you’ve already been getting out a bit this season and are now set to increase your miles. Maybe you’ve just started as a cyclist and want to venture out beyond the bike paths so you are ready to go longer! You’re looking forward to getting into shape and maybe losing a few pounds!
The Intermediate plan is for the rider who has about 1-1.2 hours to ride during the week and about 2.5 hours on weekends. It assumes you’ve already been riding this season and are now set to increase your saddle time. This plan is for the rider who has ventured beyond the bike paths and into some rides with friends or maybe even a local club and is at home riding in traffic and groups. You have some solid aerobic fitness already from doing charity rides in the past or maybe from running half or full marathons but now you want to work up to riding up to 100 miles!
The Advanced plan is for the rider who has about 1.5 hours to ride during the week and about 3 hours on weekends. It assumes you’ve already been riding this season and are now set to increase your saddle time. This plan is for the experienced rider who is at home riding in traffic and groups. Chances are you know all the best places to stop for food and water along your favorite routes and may even lead your own group rides.