Kickstart Your Century or 200K TrainingBy John Hughes and Dan Kehlenbach

Goal• First 100 mile/200K

• Better 100 mile/200K

Six Success FactorsSelf-assessment and planning

Physical training

Healthy nutrition

Appropriate equipment

Skillful technique

Mental skills

Training PrinciplesSpecificity – SAID principle (Specific Adaptations

to Imposed Demands)

Overload – gradually increasing training demands

Progression – intensity of overload increases over time

Individuality – what works for one may not work for another

Adaptation – stress plus rest equals success

Varying IntensityFour types of workouts:

Active recovery

Aerobic endurance

Aerobic speed

Anaerobic power

Gauging Intensity

Rate of perceived exertion (RPE)

Heart rate

Power 

Rate of Perceived Exertion (RPE)

Purpose Hughes RPE 1-10 RPE

Aid recovery Digestion pace 1-2

Build endurance Conversation pace 2-3

Increase riding speed Hill climbing or headwind pace 3-4

Increase power “Ouch” pace 5-6

Heart Rate

Lactate Threshold (LT) 

Riding without enough oxygen, i.e., anaerobically.

Region in which you start to accumulate significant lactic acid in blood.

Estimate with 30-minute all-out time trial. Average HR is very close to LT.

 

Workout TypesPurpose Workout Hughes RPE 1-10 RPE Heart Rate

Aid recovery Recovery Digestion pace 1-2 <75% LT

Build endurance Endurance Conversation pace 2-3 75-87% LT

Increase speed Tempo Headwind or 3-4 88-94% LThill climbing pace

Increase power Intensity “Ouch” pace 5-6 95-100% LT

 

Baseline Conditioning

Conversation pace

Long slow distance

Benefits of Baseline Conditioning

Baseline conditioning improves:

The endurance of the cycling muscles.The respiratory system, providing more oxygen to

the blood supply.The efficiency of the heart so it can pump more

blood to the muscles.The capacity of the liver and muscles to store

carbohydrates.

Benefits of Baseline Conditioning (continued)

The neuromuscular efficiency of pedaling.

The capacity to burn fat during long rides.

The thermoregulatory system by increasing the blood flow to the skin.

Reference: Ed Burke PhD., Serious Cycling, Human Kinetics, Champaign, IL, 2002.

Baseline ConditioningDuration, Volume, Intensity

8 to 12 weeks

5 to 7 hours/week increasing to 7 to 9 hours/week

Primarily aerobic conditioning plus supplementary conditioning

Mostly conversational pace

Aerobic Conditioning

Riding

Indoor cycling

Cross-training

Supplementary Conditioning

Strength

Core strength

Flexibility

Programs under Resources at www.coach-hughes.com

Daily Nutrition

Daily dietCarbohydrate: 60% of total caloriesProtein: 15% of total caloriesFat: 25% of total calories

Ride NutritionDuring training rides:

Consume 240-360 calories/hourEvery hour:

Mostly carbohydrate Drink when thirsty Electrolytes: primarily sodium

Sports nutrition no better than real food

Specific Century Conditioning

Cycling

Maintain general strength, core strength, and flexibility

Recovery

Century TrainingBuild weekly long ride until duration is 2/3 to 3/4

duration of target ride.

Vary intensity1 long ride of 2 to 6 hours, conversation pace 1 tempo ride of 0:45 to 1:30, headwind or hill

climbing pace 1 brisk mixed intensity ride of 0:45 to 1:30,

conversation and “ouch” paces 1 to 2 recovery rides/walks of 0:20 to 0:40, digestion

pace

Total of 4 to 5 hours riding increasing to 9 to 11 hours over 8 to 15 weeks.

Rules of ThumbIncrease total weekly hours by 10-20%.

Increase weekly long ride by 10-20%.

Increase monthly hours by 15-25% per week.

Weekly long ride no more than 1/2 to 2/3 of total weekly volume, except during event weeks.

Every 4 to 6 weeks cut back weekly volume by 10-25% for recovery.

Every 2-4 months include very easy week as a physical and mental break.

Improving Performance: Preparation

Increase number of weeks of training

Twice a week brisk mixed intensity training, < 25% total volume

Specificity rides in similar terrain and conditions

Simulation rides mentally rehearsing event

Intensity WorkoutsBuild to 30 to 45 minutes of mixed intensity plus

warm-up and cool-down.

Structured IntervalsHill repeats

UnstructuredGroup ridesFartlek

Improving Performance: During Ride

Regular nutrition

Pacing

Time management

Mental focus and short-term goals

Nutrition During Ride

Hourly during rideCalories – 240 - 360 calories of carbohydrate /

hour plus a bit of protein and fatHydration – drink to satisfy thirstElectrolytes – eat salty foods

Success!

ResourcesDistance Cycling by John Hughes and Dan

Kehlenbach. Human Kinetics, 2011.

The Cyclist’s Food Guide, 2nd edition by Nancy Clark and Jenny Hegmann. Sports Nutrition Publishers, 2012.

Hughes and Kehlenbach’s articles on www.RoadBikeRider.com

Resources on www.coach-hughes.com

www.RoadBikeRider.com newsletter

Special thanks to Alaska Digital Visions for use of photographs

www.alaskadigitalvisions.com

Thank you! Questions?

John Hughes & Dan Kehlenbach