Routines:
One Hundred Miles of Fortitude By Todd Savage
"You're not really training for a race. You're training to have fun," says two-time U.S. national road cycling champion Linda Brenneman. She's describing that summertime rite for cyclists everywhere, the century. A well-organized century is, after all, more of a rolling block party than a marathonlike test of stamina; any reasonably fit rider can
survive 100 miles. But if you want to finish in a respectable seven hours (including food stops, of course), set aside six weeks of training. The key is getting used to spending long hours atop a narrow, unforgiving wedge of hard plastic. To that end, Brenneman advises worrying less about counting miles than logging hours. She'll be doing the same: After retiring from the pro
ranks last December, she decided to enter her first recreational ride, Solvang Century in California, on the eighth of this month. "I'm sure I'll be fit enough," says the 31-year-old mother of a two-and-a-half-year-old. "It's a question of whether I can find babysitting coverage." What follows is Brenneman's six-week plan for flying through the next century.
Week One Saddle time:three hours To begin, you need to reacquaint your winter-logged legs with spinning. Start with two easy, 90-minute rides on flat or gently rolling terrain at a pace that allows you to keep up a conversation with your training partner. Try to resist the lure of the big chainring at all
costs: It's much more important now to develop your spin than to push a big gear. "Strive for a smooth, efficient pedal stroke of 85 to 100 rpm," says Brenneman.
Week Two Saddle time:seven hours When you divvy up your riding time this week, include one longer ride of up to three hours. Avoid becoming a weekend warrior and shoehorning all your training into two days; spacing your rides throughout the week will ensure greater fitness gains and less exhaustion than
training on consecutive days. "Remember, you're not trying to break your muscles down," Brenneman says. "If you feel a deep, dull ache in your quads after a ride, you're working too hard."
Week Three Saddle time:ten hours Now's the time to focus on building endurance and leg strength. In dividing your riding time, slate two back-to-back, two-hour rides into your weekly mix. "At this point in the training, riding on successive days will help prevent your leg muscles from tightening up too much
between rides," says Brenneman. "Otherwise, you'll spend the first 30 to 45 minutes on the next ride just warming up." This is also the week to start including a healthy dose of thigh-burning hills in your program.
Week Four Saddle time:12 hours It's time to introduce two speed workouts. Centuries aren't races, but the extra power could make the difference between winning or losing the last cookie at a rest stop. "For these intervals, have your partner lead at a brisk pace for 30 seconds while you follow in the draft.
Then switch places," says Brenneman. After ten pulls each, spin easily for ten minutes and start over. Reward yourself with a slow three-hour ride the next day.
Week Five Saddle time:14 hours This is the week for your longest ride, ideally of four hours or more. Jam your jersey with carbo-laden snacks and carry at least two 16-ounce bottles of water. Then eat and drink often. "Don't wait until you feel dizzy," Brenneman says. "By then you'll probably be too tired
to reach into your pocket." Long rides are also a good time to check your pace. If you're to beat that seven-hour mark, you'll need to be able to ride 30 miles in two hours.
Week Six Saddle time:ten hours With the century looming, now is the time to go easy. Your only goal should be to keep your legs loose but not tired. Start the week with two three-hour rides, tapering at midweek down to a couple of easy 90-minute jaunts. The day before the century, do a slow, hourlong spin
on the flats to get your leg muscles moving and the blood flowing. Eat a substantial dinner, avoiding high-fat foods, as they tend to have unfortunate digestive consequences. Save dessert for the big day: You'll have your fill en route to the finish.
