Helena Bicycle Club Presents - 10 weeks to a Century

10 Weeks To A Century Registration Form

A training program aimed at beginning and intermediate bike riders interested in doing their first century ride. The goal, in 10 weeks, is to help prepare cyclists to ride a standard century (100 miles) or a metric century (100 kilometers or 62 miles).

• Program start date: May 2, 2009
• Program end date: July 11, 2009
• Special final event: One Helena Hundred, July 18, 2009
• Total time: 10 weeks

Events and activities:

• Weekly group ride each weekend - either Saturday or Sunday
• Weekly group meeting or email update
• Weekly contact of each participant by a ride coach

Overview meeting, HBC meeting, Tuesday, April 28. Meeting time 7 pm at Valley Bank Downtown

Kickoff ride at 2 pm on Sunday, May 2 . This will be an 8-10 mile intro ride starting from Reber Broadwater Cupola Park to Montana City and back.

Goals:

• Build bike riding endurance. Build from 8-10 mile rides to 50-60 mile ride in July prior to One Helena Hundred.
• Help build biking speed. Goal is 12-14 miles per hour
• Help build bike handling skills. Ability to ride on roads, climb hills, ride in a group, drink and eat on the bike, etc.

Cost:

• Free for HBC members. $10 for non-members.

General guidelines for participants:

• Agree to attend weekly group rides.
• Attend weekly training sessions or events
• Agree to ride at least once each week on their own.
• Will wear a bike helmet and ride in a safe manner
• Schedule a century ride for this summer

10-week ride calendar for intermediate riders:

Week	Ride type and length	Skills to learn
Week 1	Intro ride of 8-10 miles.	Schedule bike tune up
Week 2	Group ride 12 miles.	Buy bike shorts
Week 3	Group ride 15 miles.	Review of safe bike skills..
Week 4	Group ride 18-20 miles.	How to change a flat.
Week 5	Group ride 18-20 miles.	Intro to riding in a group.
Week 6	Group ride 25 miles.	How to increase your speed.
Week 7	Group ride 30 miles.	Nutrition for the ride.
Week 8	Group ride 40 miles.	Group Q&A.
Week 9	Group ride 50 miles.	Pace line practice.
Week 10	Group ride 50-60 miles.	Balancing training with recovery

This ride calendar can be adjusted for beginning riders and those interested in the metric century. Contact Rick Bush at 495-8061 rebush@bresnan.net