…for identifying where you is, and where you wanna be
How much riding preparation is required to have a pleasurable time on a Century ride or the Amgen California Coast Classic?
What are your current riding activities?
|Group||miles per week||miles per month||miles past 2 months||comments|
|1a||10-20||40-80||75-150||Transitioning from mole to mobile|
|1b||20-40||80-160||150-300||1 or 2 rides per week. AKA: Overcoming inertia|
|2b||40-60||160-240||300-450||Really jazzed recreational rider|
|3a||50-75||200-300||350-550||Foundation miles + training miles, has a goal|
|3b||60-90||240-360||450-650||Training miles + foundation miles, has a bigger goal|
|4b||100-130||400-520||750-1,000||Animal… you are there!|
With this hokey grouping, here’s my 2-cents worth (not to be confused with my post ride two scents):
- Training needs will increase as riders advance in grouping/groping and working towards their goal(s).
- Follow the 10-15% rule: No ride to be more than 10-15% more than any ride in the past 4 weeks. This is to avoid injury, sore buttinski, burnout, etc.
Prior to your first 100K (62 miles): in one day within the last 4 weeks, ride at least 55 miles.
Prior to your first Century (100 miles): in one day within the last 4 weeks, ride at least 87 miles.
If the 1st day of the ACCC is 86 miles: in one day within the last 4 weeks, ride at least 75 miles.
- I would advise riders to be at least at these (minimum) levels:
- 1st 100K (62 miles): Group 2b.
- 1st Century (100 miles): Group 3b.
- ACCC: Work up thru the groups and last 6 weeks in group 3b/4a.
- Death Ride (125 miles, 15,000 feet climbing): Balance of 4a/4b.
- Every bike ride is a good ride. Every bike ride with hills is a great ride!
Loosely translated… Have a great ride! (include as much climbing as you can)
- Your spinning classes or riding on a trainer count as 6 miles per 30 minutes.
- If you are under 25 years old, there are no rules!!!