How much riding preparation is required to have a pleasurable time on a Century ride or the Amgen California Coast Classic?
Preparing for a 100km (62-mile) ride from zero requires 8–12 weeks of consistent training, focusing on gradually increasing weekly distance, building endurance with 3-4 rides per week, and prioritizing comfort in the saddle. Key elements include long weekend rides, incorporating hills, proper nutrition, and using essential gear.
- Progressive Overload: Increase your longest ride by 10-15% each week to build stamina without injury.
- Consistency: Aim for 3-4 sessions per week (e.g., 2 short, 1-2 long).
- Build Volume: Start with 30-60 minute rides and work up to a 70-80km (45 miles) training ride before the event.
- Intensity: Most training should be at a conversational, “Zone 2” pace, with occasional faster, and more intense shorter rides.
What is the 75 rule in cycling training (AKA 60%, 80% etc)? The 75% rule suggests that at least 75% of your weekly training volume (time or distance) should be done at a low intensity — typically in Zones 1–2 (easy aerobic effort – can maintain conversation without effort). This helps build endurance, improves fat-burning efficiency, and prevents over training.
You will find that cross training in Yoga, weights, swimming etc will help enjoy the training process.
Sample schedule:
Weeks 1, 2, 3 — Get Comfortable
Number of rides: 6
Longest ride: 28 miles
Total mileage: ~100
Total time in the saddle: ~7 hours of genital miles
Weeks 4, 5, 6 — Build a Base
Number of rides: 9
Longest ride: 47 miles
Total mileage: ~ 205 miles
Total time in the saddle: ~15+ hours — Increasing distance
Weeks 7, 8, 9 — Increasing Intensity using Intervals
Three excellent interval workouts are (invest about the same time as above):
3×3’s
Ride at 75-85% of your max perceived physical limit for three minutes. Recover at an easy pace for three minutes. Do up to three sets. (Intensity level: Strenuous activity – heavy sweating, short of breath, difficult to speak).
Hill Repeats
This workout should be performed on a road with a long steady climb. Ride at 75-85% of your max perceived physical limit up a hill that takes at least 3-5 minutes to summit, descend and repeat up to three times. (Intensity level: Strenuous activity – heavy sweating, short of breath, difficult to speak)
Endurance Intervals
Go for one or two 15-minute intervals riding at 60-70% your max perceived effort broken by seven minutes of easy spinning recovery. (Intensity level: Moderately hard activity – moderate sweating, labored breathing, but able to speak.)
Weeks 10, 11, 12
Number of rides: 9 (does not include event day)
Longest ride: 83 miles
Total mileage: ~ 250 miles
Total time in the saddle: ~16 hours — a mix of easy riding and intervals but not to ex-stream