Structure is an important aspect of training. Having a definite plan to follow is apt to bring about better results than training by the seat of your pants.

It\’s already July; and if I want to do a 100-mile day in October, it\’s high time I put down a training plan on paper. Yes, I have a vague plan in my head; but if it\’s written down in black and white, it will be easier to follow.

So, let\’s develop my training structure. Something that I\’m not sure about is: how many times a week should I work on pushing the pace? Twice? I already know that the most intense workouts should take place only once a week; and that a day off from riding once a week is wise. Riders under the age of 40 should take a break from hard interval work every fourth week; and riders over 40 should skip the intense work every third week. Sunday, of course, is my long-ride day.

Plans

So let\’s start working up that structure!

I intend to extend that Sunday long ride to 55 miles this coming weekend; and I need to increase it to 70 miles by mid-September. Why 70 miles? Why not leave it at 50 miles?

They say you can do an event ride that\’s double your regular weekly long ride. That might work on paper; but maybe you\’ll be blessed with calm winds and sunshine for those 50-mile weekly rides; and then, on century day, be faced with headwinds and rain!

I hope that my \”force\” exercises will improve my strength enough to let me battle prolonged headwinds. I do force exercises one day a week; but do I do enough of them? Are they long enough? And hard enough? I often get the feeling that I\’m too easy on myself.

Should I work more at pushing the pace during the weekly long ride; or should I limit that to weekday morning rides?As I\’ve mentioned so often, I don\’t want to \”blow up\” miles away from here; and then have to struggle all the way back home.

My structure also needs to include regular off-bike work; namely, exercises for arms, upper body, and core. I\’ve been slack about such work for months, shameful to state; but If I\’m going to be riding all day, I\’ve got to have a solid core; and good arm strength.

There are century training plans galore out there. I don\’t do century rides often enough to try them all; so I can\’t say which one is \”best\”. I\’m rather pessimistic about this week\’s riding, because the weather outlook isn\’t good. I might have to \”train\” in the trainer, unless the \”scattered\” T-storms are far enough apart for me to ride between them!