Bicycling a Double Century - Training Schedule

How to prepare for a 200 mile bike ride

Male race cyclist on mountain road. Thomas Tolstrup

As more and more people turn to extreme endurance activities the double century (biking 200 miles in a day) is growing more and more popular with cyclists. Riding 100 miles has become routine and no longer enough of a challenge for many distance cyclists. Enter the double century.

If you have trained for and ridden a few centuries you might be ready to take the next step. Here is a training schedule to get your legs ready for a double century.

The mileage is based upon a 3 or 4 days per week riding schedule with long miles being ridden on the weekends. Midweek miles are the minimum recommended. You could add another similar ride during the week if you like.

You can modify the schedule to fit your needs, but try to keep a balanced program of relatively easy and rest days between the long hard rides. Remember to eat and drink according to your training needs.

More about eating for endurance.
More about hydration for endurance.

If you plan to ride 200 miles in a day you will need to be comfortable on your bike. Neck, back, or knee pain, saddle sores, or hand or foot numbness will ruin your ride. They are also signs that your bicycle probably doesn't fit you properly. Good bike fit can also improve your pedaling efficiency and aerodynamics and actually make you faster. Learn more about basic bike-fitting principles here.

Double Century Suggested Training Schedule

Week #Week GoalMidweekSaturdaySunday
190305010
2110207020
3110305030
4130407020
5120208020
6140407030
7190508060
8160509020
9160408040
10180409050
111905011030
122104015020
132005010050
14150308040
15120406020
1622020200*rest*

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