Hammer-fuelded cyclists pass "Lake Badwater" during the 2010 Death Valley Century - Spring Edition

Training for a Century:
Cycling 100 Miles in One Day on 100 Hours of Training in Ten Weeks

Article and photo by Chris Kostman
Originally published in National Geographic Adventure, June/July 2007
See the much shorter published version below

For the 2010 version, published in Endurance News, #69, May 2010, scroll to the bottom of this page, or click here.

Looking for a Memorable Century to Ride? Join the author and his AdventureCORPS in Death Valley in February, March, or October!

Cycling's number one goal for the masses, bar none, is the century ride. No organized events are more popular, more rewarding, or more practical. Centuries are also infinitely do-able: anyone with a modicum of basic fitness, cycling ability, and will can comfortably conquer, or cruise, the distance. In fact, with as little as 100 hours of training, spread out over ten weeks weeks, any cyclist can notch a century achievement into his or her belt. Here's how and why.

Bicycles are a tool for self-discovery and exploring the world, so nothing is more pure and straightforward as getting on a bike with the singular purpose of belting out 100 miles in a row - and enjoying it. (Note: a “metric century” is 100 kilometers, or 62 miles.) Riding a century puts one in touch with what the sport is all about and in touch with the landscape, geography, and climate, while it also draws one naturally into the folds of cycling history. Above and beyond all that, centuries are a fun opportunity to meet fit, like-minded folks and experience a wonderful new outdoor adventure. Need I say more?

Century organizers have wide-ranging ideas of the ideal century. Some courses are loops, some are out-and-backs, and some are clover leaf-shaped. Some delight in hills, with courses that string together every conceivable hill, or mountain, in the region, sometimes totaling 8,000 to 15,000 feet of cumulative elevation gain. Other centuries are flatland flyers where packs of riders churn up the miles like there's no tomorrow. Most centuries fall somewhere in between, offering enough variety to keep things interesting and our butts from getting too sore.

Step one in your century training is to pick out an event that you want to do. Once that's done, plug it into your calendar and work back to the present day, to design your Grand Plan For Success. Here are your priorities for that plan (all equally important!):

• Improve base fitness.
• Get used to long hours in the saddle.
• Develop your ability to ride faster.
• Prepare for the specific terrain of your century.
• Dial in your bike and how you fit to it.
• Find out which foods and drinks work for you on the bike.

The most important thing is to get on that bike and ride, regularly. Consistency is paramount here, so get out three to six times a week, even for only 30 or 45 minute rides, if that’s all the time you can spare some days. On that note, indoor cycling classes, AKA “Spinning,” can be a solid component of your training for a century. Focus on hill-climbing technique whenever possible (rather than just spinning and sprinting madly all the time like so many classes do), with heavy resistance and using your whole body to “take you up the mountain.” One 45-minute class, done properly, can be the equivalent to a two-hour outdoor ride (but for the purpose of “counting” training hours, one spinning class will equal one hour of cycling).

Regular riding will bring a lot of other important factors into play, as you'll find out if you're dedicated to getting on your steed. Randomly alternate shorter and longer rides in a variety of routes, terrains, and conditions. Do not get settled into a rut in any way, shape, or form, when it comes to training!  Ride at all hours, in all kinds of places, in all types of weather. This will improve your adaptability and keep things fresh and interesting as the weeks go by.

Regarding those 100 hours of training: At an overall average of 12mph, that means you've got 1200 miles of training to do for your century. That's plenty for just about anybody with the right attitude. And while I can give some specifics on mileages and workouts to do, it's up to you to plug these into your calendar and work them out in the real world of your life. Here goes:

Training Specifics


• Do at least one "long" ride a week. Depending on your current fitness level and cycling background, that will be about 35 miles now and will build up to a 75 miler the week before your century.  This will be on Saturday each week, the day when your century will most likely take place.
• Do one "short" high intensity ride a week, perhaps 10-25 miles AFAP (as fast as possible) with 20 minutes each of warm-up and cool-down adjoining that time trial. This will be a two hour ride, most likely.
• Don't get in a rut! Do speedy group rides with a club, ride hills, ride trails, and try to never repeat any one particular workout or route in any given week.
• As far as a mileage prescription goes, ride 50 to 100 miles a week now and add miles each week until you reach 150 to 250 miles a week, two or three weeks prior to the century. In terms of hours, that will be six hours per week for the first two weeks, building to fifteen hours of cycling in weeks seven and eight. Tack on another one to three hours per week for core strengthening and flexibility work.
• One week and two weeks before your event, you will do your longest rides to get used to the hours in the saddle and the wear and tear on the body.
• Never ride more than 75 miles in one day in training, or there will be no challenge in actually doing the century!

Century Day

Don't blow all that you've worked so hard to accomplish; be smart and ready when your event rolls along:

• Have your bike inspected and repaired before event day. Make sure your tyres are in excellent shape, cables are appropriately snug, and your chain is lubed and not too worn.
• Don't be afraid to use a medium-sized saddle bag or handlebar bag to carry what you might need, including clothes like arm and leg warmers, a wind vest, rain jacket, extra food, at least two tubes, pump, patch kit, and multi-tool. While you don’t want to carry ten pounds of unnecessary gear, you should be prepared for the elements and for mechanical problems.
• Be well rested by getting to bed early and staying as close as possible to the start line.
• Get up and go through registration early or do it the day before if possible. You don’t want a long line or last minute pinning of numbers on to stress you out or make you late for the start.
• Have a good breakfast at least two hours before the ride starts. I’m a big fan of PB&J on toast.
• During the event, drink at least a bottle and hour and eat regularly; put down 200 to 400 calories an hour (depending on your weight and riding intensity). Do not pig out at the checkpoints! Keep it simple and do the majority of your fueling while you pedal.
• Don't stop for more than ten minutes at a checkpoint or you'll get stiff and complacent. Make “beware of the chair” your motto: don’t sit down and get comfy, except on your bike!
• Stick to a general time schedule, probably a seven to nine hour pace for first time century riders.
• Avoid squirrelly pacelines. The danger factor is not worth the extra speed.
• Stay relaxed and loose in the upper body. Tension is wasted energy.
• Be attentive to your surroundings and the route sheet.
• Enjoy the scenery and the camaraderie of the other riders.
• Do this, do that,... just do it, as the saying goes!

Finally and most importantly, have fun and reap the rewards of your 100 hours of training!

Sidebar: 100 HOURS IN TEN WEEKS

Week 1: Six hours: Any combination of rides and spinning classes to equal six hours.

Week 2: Six hours: Ditto

Week 3: Nine hours: Two spins (or one-hour rides), two two-hour rides (one on the weekend), one three-hour ride (weekend)

Week 4: Nine hours: Ditto

Week 5: Twelve hours: Three spins (or one-hour rides), one two-hour ride, one three-hour ride (weekend), and one four-hour ride (weekend)

Week 6: Twelve hours: Ditto

Week 7: Fifteen hours: Two spins  (or one-hour rides), one two-hour ride, one four-hour ride (weekend), and one five-hour ride (weekend)

Week 8: Fifteen hours: Two spins (or one-hour rides), one three-hour ride, one six-hour ride (Sat), and one three-hour ride (Sun)

Week 9: Twelve hours: Two spins (or one-hour rides), one two-hour ride, one seven-hour ride (Sat), and one one-hour ride (Sun)

Week 10: Four hours, then rest for the event: Any combination of rides and spins in the first half of the week, easy intensity, to equal four hours. Rest Thursday PM until the event on Saturday.

Sidebar: CORE CONCERN

Off the saddle, focus on your core - not your quads. These moves strengthen your abs and back, which will make your upper body more comfortable (and efficient) on the bike.

THE SUPERMAN (back): Lie face down with your nose just off the ground. Lift the right arm and left leg at the same time; hold for five seconds. Then alternate and lift the left arm and right leg; hold five seconds. Build to three sets of ten on each side.

BASIC CRUNCH (abs): Resting flat on your back, with legs raised at a 90 degree angle and knees bent, tighten your abs and raise your chest towards the ceiling (not towards your knees). Gently support your head, but don't pull on your neck. Build to three sets of 25.

DOWNWARD-FACING DOG (strengthens arms and abs; stretches legs and back): Start on hands and knees, then move into an inverted V shape. Keep your weight evenly distributed and your neck loose. Stretch your heels towards the ground, but don't lock your knees. Hold one minute. Repeat three times.

##

From Page 20: Chris Kostman ("PLAN OF THE CENTURY," Page 44): Writer Kostman got an early start in long-distance cycling: He set world records in high school and, at 20, became the youngest ever cyclist to finish the 3,127-mile Race Across America. For our Performance column, he crafted a tear-and-go training plan for riding your first century. "Nothing is purer than belting out 100 miles in a row and enjoying it," Kostman says. When he's not running AdventutureCORPS, which produces events such as the Badwater in Death Valley, he moonlights as an archaeologist on land and underwater in the Middle East and South Asia.

Looking for a Memorable Century to Ride? Join the author and his AdventureCORPS in Death Valley at the March Spring ride, March Hell's Gate Hundred, October Fall ride or San Diego's Mount Laguna in April!

Training for a Century:
Cycling 100 Miles in One Day on 100 Hours of Training
(2010 version)

By Chris Kostman

Originally published in Endurance News, #69, May 2010. Download that publication here (76 pages; 4.5MB). View this article on the Hammer Nutrition website: Click.

Cycling's number one goal for the masses, bar none, is the century ride. No organized events are more popular, more rewarding, or more practical. Centuries are also infinitely do-able: anyone with a modicum of basic fitness, cycling ability, and determination can comfortably conquer, or cruise, the distance. In fact, with as little as 100 hours of training, spread out over five to ten weeks, any cyclist can notch a century achievement into his or her belt. Here's how and why.

Some centuries are loops, some are out-and-backs, and some are clover leaf-shaped. Some string together every conceivable hill, or mountain, in the region, sometimes totaling 8,000 or more feet of cumulative elevation gain. Other centuries are so flat that packs of riders churn up the miles like there's no tomorrow. Most centuries fall somewhere in between, offering enough variety to keep things interesting. You should pick one that fits your schedule and intrigues you with its location.

Once you've picked your event and registered for it, plug it into your calendar and work back to the present day, to design your Grand Plan For Success. Here are your goals for that plan:

• Improve base fitness.
• Get used to long hours in the saddle.
• Develop your ability to ride faster.
• Prepare for the terrain of your specific century.
• Dial in your bike and how you fit to it.
• Find out which foods and drinks work for you on the bike. (I use a mix of Perpetuem and HEED together in one bottle.)

Consistency is paramount to success, so ride three to six times a week, if only for 30 to 45 minutes on occasion. Indoor cycling classes can also be a solid component of your work day training for a century. In your classes, focus on hill-climbing technique whenever possible (rather than just spinning and sprinting madly all the time like so many classes do), with heavy resistance and using your whole body to “take you up the mountain.” One 45-minute class, done properly, can be the equivalent to a two-hour outdoor ride. Just be sure you ride outside at least three days a week.

At an overall average of 12mph, 100 hours will allow 1200 miles of training to do for your century. That's plenty for just about anybody with the right attitude. It's up to you to plug the following training program specifics into your calendar and implement them in the real world of your life. Here is what you need to know and do:

Training Specifics


• Make fitness your focus! Being healthy and at an appropriate weight will be your strongest assets in accomplishing your century goal.
• Do at least one "long" ride a week. Depending on your current fitness level and cycling background, that will be about 35 miles now and will build up to a 75 miler one or two weeks before your century.
• Do one "short" high intensity ride a week, perhaps 10-25 miles as fast as possible with 20 minutes each of warm-up and cool-down bookending that time trial.
• Do speedy group rides with a club, ride hills, ride trails, and try to never repeat any one particular workout or route in any given week.
• Ride at all hours, in all kinds of places, in all types of weather. This will improve your adaptability and keep things fresh and interesting as the weeks go by.
• Ride 50 to 100 miles a week now and add miles each week until you reach 150 to 250 miles a week, two or three weeks prior to the century. That will be six hours per week for the first two weeks, building to fifteen hours in later weeks.
• Your schedule must include a minimum of three hours per week for core strengthening and flexibility work.
• One and two weeks before your event, you will do your longest rides to get used to the hours in the saddle and the wear and tear on the body. However, never ride more than 75 miles in one day in training, or there will be no challenge in actually doing the century!

Century Day

Be smart and ready when your big day arrives:

• Have your bike inspected and repaired before event day. Make sure your tyres and brakes are in excellent shape, derailleurs are working smoothly, wheels are true, and your chain is lubed and not too worn.
• Don't be afraid to use a medium-sized saddle or handlebar bag to carry what you might need, including clothes like arm and leg warmers, a wind vest, rain jacket, two tubes, pump, patch kit, and multi-tool, not to mention your nutritional products. You should be prepared for the elements and for mechanical problems.
• Find out in advance what foods and drinks will be served at the event. Bring all the Hammer Nutrition products you need so you can fuel properly all day.
• Be well rested by getting to bed early and staying near the start line.
• Get up and go through registration early or do it the day before if possible. Don’t let a long line or last minute pinning of numbers make you late for the start.
• Drink at least a bottle an hour and consistently consume 200-250 calories an hour (depending on your weight and riding intensity). Do not pig out at the checkpoints! Keep it simple and do the majority of your fueling while you pedal.
• Don't stop for more than 5-10 minutes at each checkpoint (they are NOT “rest stops”). Make "beware of the chair" your motto: don’t sit down and get comfy, except on your bike!
• Stick to a time schedule, probably a 7-8 hour pace for first timers.
• Avoid squirrelly, dangerous pacelines, but do try to work with others with whom you are comfortable and compatible.
• Follow the rules of the road and common sense and courtesy, even as you see others doing the opposite.
• Stay relaxed and loose in the upper body. Tension is wasted energy.
• Be attentive to your surroundings and the route sheet, while enjoying the scenery and the camaraderie of the other riders.

Finally and most importantly, have fun and reap the rewards of your 100 hours of training!

Chris Kostman has competed in ultra sports continously since 1983. Besides producing the Furnace Creek 508 each October since 1990, he also produces the Death Valley Century, Ultra Century, and Double Century in March and October each year, Hell's Gate Hundred, Mount Laguna Bicycle Classic, Rough Riders Rally, and the world-famous Badwater Ultramarathon.