1. Health
Send to a Friend via Email

Bicycling a Double Century - Training Schedule

How to prepare for a 200 mile bike ride

By

Updated March 29, 2010

As more and more people turn to extreme endurance activities the double century (biking 200 miles in a day) is growing more and more popular with cyclists. Riding 100 miles has become routine and no longer enough of a challenge for many distance cyclists. Enter the double century.

If you have trained for and ridden a few centuries you might be ready to take the next step. Here is a training schedule to get your legs ready for a double century. The mileage is based upon a 3 or 4 days per week riding schedule with long miles being ridden on the weekends. Midweek miles are the minimum recommended. You could add another similar ride during the week if you like.

You can modify the schedule to fit your needs, but try to keep a balanced program of relatively easy and rest days between the long hard rides. Remember to eat and drink according to your training needs.

More about eating for endurance.
More about hydration for endurance.

If you plan to ride 200 miles in a day you will need to be comfortable on your bike. Neck, back, or knee pain, saddle sores, or hand or foot numbness will ruin your ride. They are also signs that your bicycle probably doesn't fit you properly. Good bike fit can also improve your pedaling efficiency and aerodynamics and actually make you faster. Learn more about basic bike-fitting principles here.

Double Century Suggested Training Schedule

Week # Week Goal Midweek Saturday Sunday
1 90 30 50 10
2 110 20 70 20
3 110 30 50 30
4 130 40 70 20
5 120 20 80 20
6 140 40 70 30
7 190 50 80 60
8 160 50 90 20
9 160 40 80 40
10 180 40 90 50
11 190 50 110 30
12 210 40 150 20
13 200 50 100 50
14 150 30 80 40
15 120 40 60 20
16 220 20 200 *rest*
  1. About.com
  2. Health
  3. Sports Medicine
  4. Exercises / Workouts
  5. Cycling
  6. Bicycling a Double Century - Training Schedule

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.