What's a Good Training Schedule Per Day to Get Ready for a 150-Mile Bike Race?
Training for a 150-mile bike race is no easy task, but it is definitely possible with the right training schedule. Here is a sample training schedule that can help you prepare for your race:
Monday:
- Easy ride: 25 miles at a conversational pace
- Strength training: Focus on legs and core
Tuesday:
- Interval training: 8 repetitions of 5 minutes on, 3 minutes off
- Rest: 5 minutes between repetitions
Wednesday:
- Rest
Thursday:
- Hill repeats: Find a hill that takes you about 5 minutes to climb, and repeat 5 times
- Rest: 5 minutes between repetitions
Friday:
- Rest
Saturday:
- Long ride: 50-75 miles at a moderate pace
Sunday:
- Rest
You should also include a day of rest each week, and listen to your body and take rest days as needed.
As you get closer to your race, you may want to increase the distance of your long rides and the intensity of your interval training. You may also want to add some race-specific training, such as riding in a group or simulating race conditions.
Here are some frequently asked questions about training for a 150-mile bike race:
- How long should I train for a 150-mile bike race? Most people should train for at least 12 weeks for a 150-mile bike race.
- How often should I train? You should train at least 4-5 days per week for a 150-mile bike race.
- How long should my long rides be? Your long rides should gradually increase in distance, and by the time your race is 4 weeks away, you should be able to ride for 75-100 miles.
- What is the best type of training for a 150-mile bike race? The best type of training for a 150-mile bike race is a combination of long rides, interval training, and hill repeats.
- What should I eat before and during a 150-mile bike race? Before a 150-mile bike race, you should eat a carbohydrate-rich meal, such as pasta or oatmeal. During the race, you should eat energy gels or sports drinks every 30-45 minutes.
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