Designing Your Training Schedule: How Many Days a Week Should You Cycle for a 100km Ride?

Preparing for a long-distance cycling event like the Isle of Man Gran Fondo or the Lighthouses Challenge, requires a well-structured training plan that balances workload, recovery, and progressive adaptation.

One of the key considerations when developing your training schedule is determining how many days a week you should dedicate to cycling sessions.

In this blog post, we will explore some suggestions and factors to consider when deciding on the optimal frequency of cycling training sessions to maximize your preparation for a 100km ride.

Assess Your Current Fitness Level

Before finalising your training schedule, it's important to assess your current fitness level and cycling experience. If you're a seasoned cyclist with a solid aerobic base, you may be able to handle a more rigorous training programme, including higher training frequencies. However, if you're relatively new to cycling or have limited experience with long-distance rides, it's recommended to start with a more conservative approach.

Consistency and Progressive Overload

Consistency is key when it comes to training for an endurance race or ride. It's generally recommended to have a minimum of three to four cycling sessions per week to ensure consistent progress and adaptation. This frequency allows for adequate recovery between rides while still providing enough stimulus to improve your endurance, strength, and overall cycling fitness. However, keep in mind that the specific demands of your schedule and other commitments should be considered when determining the number of training days.

Quality over Quantity

While the number of training days is important, the quality of your training sessions matters just as much, if not more. Focus on incorporating a mix of different types of rides, such as long endurance rides, interval training, hill repeats, and recovery rides.

Each session should have a specific goal and purpose to target different energy systems, build strength, improve endurance, and enhance your overall performance. Prioritise quality workouts over simply accumulating miles.

Recovery and Rest Days

In addition to training sessions, adequate recovery is crucial for your body to adapt and grow stronger. Integrate regular rest days into your training schedule to allow for proper recovery and avoid overtraining. Rest days are as important as active training days and give your muscles, joints, and central nervous system time to repair and rejuvenate. Including one or two rest days per week can help prevent injuries, mental fatigue, and burnout.

Gradual Progression and Adaptation

As you get closer to the event, it's essential to gradually increase the intensity, duration, and frequency of your training sessions. This progressive overload approach allows your body to adapt and build endurance safely.

However, be mindful of not increasing the workload too rapidly, as it can lead to overuse injuries or excessive fatigue. Consider incorporating recovery weeks or periods of reduced training volume to allow for consolidation and adaptation.

Conclusion

When training for a big day in the saddle, finding the right balance in your training schedule is crucial. There is no one-size-fits-all answer to how many days a week you should cycle.

That’s why signing up to A Star Cycling’s Sportive Plan would allow you to have a bespoke plan that’s individual to you, and that fits around your availability to train. Let’s talk about getting you ready for your upcoming 100 mile or more ride!