1. Kickstart Your Century or 200K Training
By John Hughes and Dan Kehlenbach

2. Goal
First 100 mile/200K
Better 100 mile/200K

3. Six Success Factors Self-assessment and planning Physical training
Healthy nutrition
Appropriate equipment
Skillful technique
Mental skills

4. Training Principles
Specificity – 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

5. Varying Intensity Four types of workouts: Active recovery
Aerobic endurance
Aerobic speed
Anaerobic power

6. Gauging Intensity
Rate of perceived exertion (RPE)
Heart rate
Power 

7. Rate of Perceived Exertion (RPE)
Purpose Hughes RPE 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

8. 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.

9. Workout Types Purpose Workout Hughes RPE 1-10 RPE Heart Rate
Aid recovery Recovery Digestion pace <75% LT
Build endurance Endurance Conversation pace % LT
Increase speed Tempo Headwind or % LT hill climbing pace
Increase power Intensity “Ouch” pace % LT

10. Baseline Conditioning
Conversation pace
Long slow distance

11. 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.

12. 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.

13. Baseline Conditioning Duration, 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

14. Aerobic Conditioning
Riding
Indoor cycling
Cross-training

15. Supplementary Conditioning
Strength
Core strength
Flexibility
Programs under Resources at

16. Daily Nutrition Daily diet Carbohydrate: 60% of total calories
Protein: 15% of total calories
Fat: 25% of total calories

17. Ride Nutrition During training rides: Consume 240-360 calories/hour
Every hour:
Mostly carbohydrate
Drink when thirsty
Electrolytes: primarily sodium
Sports nutrition no better than real food

18. Specific Century Conditioning
Cycling
Maintain general strength, core strength, and flexibility
Recovery

19. Century Training
Build weekly long ride until duration is 2/3 to 3/4 duration of target ride.
Vary intensity
1 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.

20. Rules of Thumb Increase 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.

21. 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

22. Intensity Workouts
Build to 30 to 45 minutes of mixed intensity plus warm- up and cool-down.
Structured
Intervals
Hill repeats
Unstructured
Group rides
Fartlek

23. Improving Performance: During Ride
Regular nutrition
Pacing
Time management
Mental focus and short-term goals

24. Nutrition During Ride Hourly during ride
Calories – calories of carbohydrate / hour plus a bit of protein and fat
Hydration – drink to satisfy thirst
Electrolytes – eat salty foods

25. Success!

26. Resources
Distance 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,
Hughes and Kehlenbach’s articles on
Resources on
newsletter

27. Special thanks to Alaska Digital Visions for use of photographs
Special thanks to Alaska Digital Visions for use of photographs

28. Thank you! Questions?
John Hughes & Dan Kehlenbach