Training

Selecting Your Bike

A proper bike fit is essential for comfort and performance. It’s highly recommended to get a road bike from a local bike shop, where you can also receive a professional fitting. If purchasing from a secondary market (such as Craigslist), ensure you get the correct size by visiting a dealer for measurements. Different brands have varying size standards, so a proper fit is key to avoiding discomfort or injury.

Essential Accessories

1. Helmet – A must-have for safety. Ensure it fits well and offers proper ventilation.

2. Gloves – Provides comfort and reduces hand fatigue.

3. Eye Protection – Sunglasses with interchangeable lenses for different lighting conditions.

4. Pedals & Shoes – Clip-in systems improve pedaling efficiency and power output.

5. Bike Sensors – Cadence meters and speedometers help track progress.

6. Heart Rate Monitor – Essential for training intensity and recovery tracking.

7. Cycling Shorts or Bibs – Provide cushioning and reduce saddle discomfort.

8. Jersey with Pockets – For carrying nutrition, tools, and personal items.

To complete a century ride, the most important thing you can do is spend time on your bike. Gradually increasing mileage over several months will help condition your body for long distances. Below is a structured training plan to guide your progress.

Training Workouts

Spin Day (Recovery Ride)

• Ride at an easy pace with a heart rate under 120 bpm.

• Stay in the small chainring to flush out lactic acid.

• Typically 10-15 miles to promote active recovery.

Interval Training

• Start with a 5-mile warm-up.

• Perform 3-minute high-intensity intervals at 75-80 cadence.

• Heart rate should reach 160+ bpm.

• Recover until HR drops to 130 bpm, then repeat 3 times.

• These workouts build endurance and increase VO2 max.

Weekly Training Schedule Example

Gradually increase distances each week, with longer rides peaking at 60-70 miles before tapering down two weeks before event day.

Bike to the Beach offers Training Plans created in partnership with the renowned Peaks Coaching Group and cycling legend Hunter Allen.

These plans are built for every rider, whether you’re new to endurance cycling or a seasoned veteran. Using Hunter Allen’s proven methods, the training plans combine simplicity and effectiveness, ensuring you’re fully prepared to take on the challenge.

Here’s what makes them unique:

• Rate of Perceived Exertion (RPE): Train intuitively without needing extra equipment.

• Heart Rate Zones: Maximize your workouts with targeted intensity if you use a heart rate monitor.

• Power Zones: For those with a power meter, take your training to the next level with data-driven precision.

• Smart Trainer Integration: Seamlessly pair your plan with indoor training devices to make every session productive.

The best part? You don’t need fancy gadgets to benefit. All you need is your bike, your commitment, and the determination to ride stronger than ever before.

The Training Plans

Bike to the Beach training plans offer three affordable options to suit your goals and preferences:

• Survive Plan ($35): Perfect for first-time riders or those looking to finish comfortably and confidently.

• Thrive Plan ($45): Ideal for cyclists aiming to elevate their endurance, strength, and overall experience.

• Custom Plan ($179): A fully personalized program tailored to your unique goals, schedule, and fitness level.

With flexible 10-week and 5-week options, plus beginner, intermediate, and expert levels to choose from, you’ll find a plan that fits your needs perfectly.

Click here to sign-up for a training plan. 

Proper nutrition is crucial for endurance riding. Your body needs fuel before, during, and after rides to maintain energy levels and aid recovery.

Post-Ride Recovery

• Consume a 500-600 calorie protein shake within 30-60 minutes post-ride.

• Replenish with a balanced meal an hour after your shake.

On-the-Bike Nutrition

• Consume easily digestible calories such as energy gels, bars, and whole foods.

• Use hydration products like Hammer Nutrition or First Endurance.

• Drink plenty of water and electrolytes to avoid dehydration.

Healthy Diet Tips

• Prioritize whole foods, lean proteins, and antioxidants.

• Limit processed carbs when not cycling.

• Eat fruits and vegetables high in ORAC (antioxidant capacity) to aid recovery.

Example Post-Ride Shake:

• Mixed organic berries

• Banana

• Greek yogurt

• Raw honey (for glycogen restoration)

• Almond butter

• Quality protein powder

• Water, coconut water, or almond milk

We have a dynamic community that you can connect with before the ride to train and plan for ride day.  

Strava is a great place to meet other riders and we have groups in each city.

• Florida
• DC and Virginia
• Maryland
• New England
• New York

Our Facebook Groups are a great place to connect with other riders for training, questions, and ride-day planning.