From Beginner to Century: A Training Plan for Senior Cyclists

 

Congratulations on taking on the challenge of training for a century as a beginner senior cyclist! With the right training plan, you can build up your endurance and skills to achieve this impressive goal. Here's a sample six-month training plan to help you prepare. It's simple to follow and offers you the flexibility to ride it the way you feel best.

From Beginner to Century: A Training Plan for Senior Cyclists

Month 1:

Start with two to three rides per week, gradually building up to a total of 50-75 miles per week.

Focus on building your base fitness with longer, steady-paced rides of 10-20 miles.

Incorporate some hill training to build strength and improve your climbing skills.

Add some cross-training activities, such as walking or swimming, to build overall fitness and reduce the risk of injury.

Month 2:

Increase your weekly mileage to 75-100 miles per week.

Begin to incorporate one longer ride per week, gradually building up to a distance of 30-40 miles.

Add some interval training to your routine to improve your speed and endurance.

Consider joining a cycling group to help motivate and push you to improve.

Month 3:

Continue to increase your weekly mileage to 100-125 miles per week.

Aim to complete one long ride per week of 40-50 miles.

Incorporate some speed work into your training, such as sprints or hill repeats.

Start experimenting with different nutrition and hydration strategies to find what works best for you.

Month 4:

Maintain your weekly mileage at 100-125 miles per week.

Increase the distance of your long ride to 50-60 miles.

Consider adding a second long ride per week, but keep the distance shorter (around 30 miles).

Continue to focus on speed work and hill training to build strength and improve your endurance.

Month 5:

Start to taper your training slightly, reducing your weekly mileage to around 75-100 miles per week.

Focus on maintaining your fitness level and avoiding injury.

Continue to complete one long ride per week of 50-60 miles.

Consider adding some back-to-back long rides to simulate the demands of a century ride.

Month 6:

In the final weeks leading up to your century ride, reduce your training volume to allow for optimal recovery and rest.

Complete one final long ride of 60-70 miles to test your fitness and help build your confidence.

Focus on your nutrition and hydration strategy to ensure you're well-fueled for the big day.

Take time to mentally prepare and visualize yourself successfully completing the century ride.

Remember, everyone's training needs are unique, so it's important to adjust this plan to suit your individual needs and abilities. Listen to your body, stay motivated, and enjoy the journey towards achieving your century ride as a beginner senior cyclist!