Kick Your Training in Gear

Considering joining the Ride4Life Team at the Holland Hundred? Here are the event details and a great training plan to get you moving!

RIDE DETAILS

Date: July 15, 2017

Registration: $35.00 fee if done by July 9. Register at http://www.holland100.com. Ride packets will be available for pick up on July 14 at Herman Miller’s Greenhouse location on 16th Street.

Departure Location: The LPC group will gather at 6:45 am at Immanuel Church, 325 104th Ave., located just south of 16th Street across from Ride Point Church. We will depart at 7:00 am and ride as a group and hit at all the break stops, including the famous pancake breakfast!

TRAINING PLAN

THE BASICS: Try to ride at least 3 times a week. The “total mileage” is your goal for that week with the “long ride” comprising approximately 50% of the total. If your bike doesn’t have a cyclometer with an odometer, convert the mileage goal into a “hours to ride” goal assuming approximately 15 mph. (For example - Week 3’s goal would be a ride time of 4 hours with/a long ride of 2 ½ hours.)

IMPORTANT: Drink 8 ounces of water or sports drink each hour of activity to stay fully hydrated. Also, be sure to experiment w/ energy foods and other fuels before the day of the big ride.Make sure you bike fits well and is in good repair. Consult a good shop if you have fit questions. Have fun, ride safe and be careful!

Week 1: Mileage goal- 60 / Long ride- 30
Week 2: Mileage goal-66 / Long ride- 33
Week 3: Mileage goal- 70 / Long ride- 40
Week 4: Mileage goal- 80 / Long ride- 44
Week 5: Mileage goal- 84 / Long ride- 48
Week 6: Mileage goal- 90 / Long ride- 54
Week 7: Mileage goal- 102 / Long ride- 60
Week 8: Mileage goal- 118/ Long ride- 66 <THIS WEEK! 
Week 9: Mileage goal- 126 / Long ride- 72
Week 10: Mileage goal- 140 / Long ride- 85

 **You do not need to have ridden a full 100 mile day to finish your 1st century. The adrenaline of the “big day” is easily worth 15 miles.