We see two types of faces at the finish lines of all of the Best Buddies Challenge rides. Those smiling faces of triumph and those suffering faces of survival. The difference between the two is preparation.

Of late I’ve come to realize in my own cycling just how daunting a full century ride can be even for an experienced rider. The physiological demands are the same as running a marathon and the psychological elements of the training regimen can seem just as challenging.

Getting to the finish line of the middle distance rides – 50 miles for our Hyannis Port ride, 62 miles for the Hearst Castle ride and 70 miles for the Miami ride – are also a substantial challenge that provide huge fitness benefits and a great cycling experience than can spawn a complete lifestyle overhaul.

For a person starting out even the shortest rides of 15 or 20 miles present a significant challenge.

Regardless of what distance you plan to ride, your body type, your bike, your age, or your personality, there are some basic training guidelines to follow. You can refine these broad concepts below by working with clubs, coaches and personal trainers. There a variety of tools available including cycling computers, GPS devices, heart rate monitors and power meters. Simply downloading Strava onto your phone is an easy, and free, way to start. To find out more visit your local bike shop, or read some of the other materials we provide on the Best Buddies Challenge website.

Overview: The 1:1 Training Plan

When preparing for any bicycling event the general rule of thumb we recommend is for every mile you want to ride at the Best Buddies Challenge you should have as many days to prepare. Call this the 1:1 Training Plan. To ride 100 miles requires 100 days, 50 miles requires 50 days, and so on.

With that calendar set, the first half of that plan should be all about building a base of fitness by riding at a talking pace for at least an hour at a time. The key to a good base is quantity.

The second half of that plan should start to integrate some intensity for two-three times per week. This means either riding at a steady pace just above talking pace for a sustained period or repeatedly doing shorter intervals at an all-out pace followed by recovery.  The key to this second half of the training program is quality.

Regardless of how much training you have, there should be a taper down to include at least two days of complete rest before the Challenge.

The Best Buddies Challenge website has a number of articles, blogs and resources under “Training Tools” to offer additional help and advice.

Building Your Grid

Below are some suggested training plans of 12, eight and three weeks for the 100, 50 and 20-mile challenges of our Hyannis Port event. These can be altered slightly to apply to our Hearst Castle and Miami rides.

These are general suggestions that can be tailored according to your work schedule, family obligations and weather. However, the general suggestions of volume and intensity should not be ignored. We developed these for an average person with nominal fitness and beginner level cycling skills. A person struggling with any health issues may modify them as they see fit. Please feel free to contact us if you have any questions. Attending our training rides also helps build confidence, skills, and introduces you to seasoned riders that can offer additional support and resources.

20-Mile Ride Prep (Ride Time Goal: 2 hours)

50-Mile Ride (Ride Time Goal: 4 hours)

100-Mile Ride (Ride Time Goal: 7 hours)

Richard Fries is the Director of Cycling Experience for the Best Buddies Challenges. With more than 40 years experience, he has  been a racer, commuter, tourist, promoter, advocate, journalist and commentator on the sport and lifestyle of cycling. Having raced at the professional level both in America and Europe, Fries is well known as a race announcer having called countless USA Cycling National Championships, World Cups, and UCI World Championships. But he is also a tireless advocate having recently served as the executive director of MassBike. You can follow him on Strava to learn more.