what is a good workout for a century ride?

Question

Indoor workout, bike ride is in 10 weeks, been training already

Answer 1

basically, you should put some real miles on your bike outside... ride 40 to 50 miles a day, 3 or 4 times a week (remember recovery time), and then increase a little each week, and take a couple of days off right before the century...

you could substitute 1 day a week on the indoor trainer, but you need to build some "climbing" muscles, and that needs to be done on real hills...
make sure you get your bike tuned up too!
wear your helmet and enjoy yourself!

Answer 2

Plenty of time on your bike. the longer the better
You will need to work your way up to doing at least somewhere around 100 miles a week.(the more the merrier)

If you have a heart rate monitor try to stay around 70% max heart rate. If you don't, just work at a rate were you are just beginning to pant. (difficult to hold a conversation but not gasping). This puts you in the best zone to for a cardio workout (and to burn fat).

This is also known as the Aerobic threshold. If you stay at this level you will be able to ride virtually all day. You will need to eat regularly as well. Something small and easily digestable (lollies, energybar ,sweet fruit )every hour or so. Drink plenty of water. A second bottle of energy drink (Gatoraide or similar) is a good idea.

You will be on the bike for quite a few hours so make sure your seat is good

Answer 3

If you aren't riding outside, then you should be attaching your bicycle to a trainer indoors(stationary bikes are useless). When riding indoors, you should do some serious intervals because riding outdoors requires a lot of muscle development in the legs. It isn't just about endurance.

Answer 4

the most improtant element is going to be long and slow just like marathon training.