Training

Proper training before a multi-day tour or a Century ride can make your day or days much more enjoyable. If you’re riding in Wyoming, train for wind and hilly terrain. The best way to prepare is to train in the wind and on hills. If possible, train at elevation if your riding event will be at elevation – as most Wyoming rides are.

The basic approach to training is to have at least one long ride a week and to continually increase the distance of the ride.  Interval training as well as hill training on other days can help improve your speed.

To meet your Tour de Wyoming or Century goal, follow either of the training schedules below. The first is geared towards beginners who wish to complete 100 miles in one day for the first time. The second is more strenuous and is geared toward veteran riders wishing to improve their Century ride time. Monday rides are done at an easy riding pace; Thursday rides are done at a brisk pace or with intervals; the remaining rides are done at your long-distance riding pace. Increase distance and intensity to improve your Century ride time.

The following programs are geared for either a multi-day tour our your first century (100 mile) ride.

Beginner Training Schedule

WEEK	Monday (Easy)	Tuesday (Pace)	Wednesday	Thursday (Brisk)	Friday (Pace)	Sat or Sun (Pace)
1	10 mi	12 mi	OFF	14 mi	12 mi	20 mi
2	10 mi	13 mi	OFF	15 mi	13 mi	25 mi
3	10 mi	15 mi	OFF	17 mi	15 mi	30 mi
4	11 mi	16 mi	OFF	19 mi	16 mi	35 mi
5	12 mi	18 mi	OFF	20 mi	18 mi	35 mi
6	13 mi	19 mi	OFF	23 mi	19 mi	40 mi
7	14 mi	20 mi	OFF	25 mi	20 mi	40 mi
8	16 mi	20 mi	OFF	27 mi	20 mi	55 mi
9	17 mi	20 mi	OFF	30 mi	30 mi	65 mi
10	19 mi	20 mi	OFF	30 mi	10 mi	100 mi

Advanced Training Schedule

WEEK	Monday (Easy)	Tuesday (Pace)	Wednesday	Thursday (Brisk)	Friday (Pace)	Saturday (Pace)	Sunday (Pace)
1	10 mi	12 mi	14 mi	OFF	12 mi	40 mi	15 mi
2	10 mi	13 mi	15 mi	OFF	13 mi	44 mi	15 mi
3	10 mi	15 mi	17 mi	OFF	15 mi	48	18 mi
4	11 mi	16 mi	19 mi	OFF	16 mi	53 mi	20 mi
5	12 mi	18 mi	20 mi	OFF	18 mi	59 mi	22 mi
6	13 mi	19 mi	23 mi	OFF	19 mi	64 mi	24 mi
7	14 mi	20 mi	25 mi	OFF	20 mi	71 mi	27 mi
8	16 mi	20 mi	27 mi	OFF	20 mi	75 mi	29 mi
9	17 mi	20 mi	30 mi	OFF	20 mi	75 mi	32 mi
10	19 mi	20 mi	30 mi	OFF	10 mi	5 mi	100 mi

TRAINING TIPS

• Do some weight training for upper body strength. You’ll need arm and shoulder strength to fend off fatigue.
• Play games to make the cycling more interesting. Try pedaling with only one foot and then the other. This helps teach smooth cycling technique.
• The up-stroke on the pedal is important. Wear toe clips or clipless pedals to optimize each rotation of the crank.
• When training, tackle wind and hills. You’ll likely encounter both on your Century ride, so be prepared.
• Take the Century ride in segments. Don’t think of it as a 100-mile ride. Just do the distance from one rest stop to the next. Before you know it, you’ve done 100 miles.
• Take a break if you get tired. Even a short break of five minutes will revitalize you.
• Use a mirror to see behind. Not all cyclists like using mirrors attached to the helmet or bike handlebars but they are helpful for looking for traffic and other cyclists.
• Be sure your bike is the correct size. This includes the correct leg extension and posture. Keep your back straight and at a 45-degree angle. It’s easy to ride a bike for an hour but you need one that fits to ride 100 miles.
• Use a bicycle computer. Develop a better understanding of what you can do and keep track of your improvement and enter your training accomplishments in a log.
• There’s no alternative to training. You must have experience the wind, heat, cold, rain, steep grades and thirst. You need to get to a “bonk,” which is that condition where you run out of energy and feel you can’t go on – but do. Then you’re ready to manage the challenge of a long ride.