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How many k's


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I have a fair idea of the type(s) of training that need to be done for road bike riding mostly from stuff available from magazines and google. I would like to know how many k's needs to be done per ride/per day/per week to be able to do "well" in a 100k (I take it most races are about 100k's).

 

I am aware or under the impression that Saturdays should be a long one of about 40 - 60k's and that there should be ample sleep and an off day somewhere in the week. I would like to tweak the distances in the week days so that I know that the k's are "enough".

 

 
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If you want to do "well" in a 100km race you first must be able to ride 100km. You have to train the distance you want to race. You will have to do a 100km plus ride on single ride on a weekend atleast every 2nd weekend.

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I would recommend that you increase your sat rides distance as you get fitter to closer to race distance (assume that you dont ride sun), doing 1 to 2 hour rides will get you fit but you will struggle in the last hour of a 100k race because your body is not used to the distance/ time.

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doing good is relitive. some would consider doing the 94.7 in 2:30 ok.Embarrassed

 

What works for me is 2 hours 3 times a week relitive pace some hilles ect

and saturday a +-90km group ride. the other days exept sunday I do weight training.

 
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90km on Saturday and 140km on Sunday. High intensity on Saturday quite easy on Sunday. Tuesday Wednesday and Thursday 40 to 50km. It is all relative. What time do you want to do in a race? If you want to do 100km easily you need to occasionaly do over 100km in training. I am no expert but that is my personal experience. 

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