Girls Bike Bentonville

Big Dam Bridge Training Plan

Big Dam Bridge Training Plan

Hi Girls!

Congrats to Kelsey at the Battle of Townsend Ridge!

Have you ever wanted to do a century ride?  Preparation is the key to being able to get there.  The Big Dam Bridge 100 mile ride is coming up September 23rd and it will be a great ride to do.  There are several pieces that go into a training program:  Distance Training, Strength Training, and Nutrition are a few of the important pieces of the puzzle.  We will go deep into some of these pieces along the way to help you prepare for the big day.  But first, we wanted to put out a basic training plan that can help everyone get ready.  This training plan will officially begin July 3rd.  Feel free to use this or create your own! 

  • Tuesday 6:00 pm – Rogers Road Ride – No Drop – Meet at GPP at Downtown Rogers
  • Thursday 6:05 pm – Greenway, Beginner, Intermediate, Advanced, and Mountain Bike Rides – Meet at Bentonville Square

Upcoming Events:

  • July 28 – Rogers Cycling Festival
  • August 19 – Tour de Cure – Bentonville
  • Sept 1-3 – TriFest for MS – Bentonville
  • Sept 23 – Big Dam Bridge – Little Rock

 

WEEK / MON TUES WED THURS FRI SAT SUN
DATE
WEEK 1 Rest 8 miles Hills 12 miles Easy Rest 10 miles Moderate 20 miles Easy Rest
7/3/2017
WEEK 2 Rest 10 miles Hills 12 miles Easy Rest 12 miles Moderate 25 miles Easy Rest
7/10/2017
WEEK 3 Rest 10 miles Hills 14 miles Easy Rest 12 miles Moderate 30 miles Easy 10 miles Moderate
7/17/2017
WEEK 4 Rest 12 miles Hills 14 miles Easy Rest 13 miles Moderate 35 miles Easy 12 miles Moderate
7/24/2017
WEEK 5 Rest 12 miles Hills 16 miles Easy Rest 14 miles Moderate 40 miles Easy 14 miles Moderate
7/31/2017
WEEK 6 Rest 13 miles Hills 18 miles Easy Rest 15 miles Moderate 40-50 miles Easy 16 miles Moderate
8/7/2017
WEEK 7 Rest 14 miles Hills 20 miles Easy Rest 16 miles Moderate 50 miles Easy 18 miles Moderate
8/14/2017
WEEK 8 Rest 15 miles Hills 22 miles Easy Rest 17 miles Moderate 55 miles Easy 20 miles Moderate
8/21/2017
WEEK 9 Rest 16 miles Hills 24 miles Easy Rest 18 miles Moderate 60 miles Easy 22 miles Moderate
8/28/2017
WEEK 10 Rest 18 miles Hills 22 miles Easy Rest 20 miles Moderate 60-70 miles Easy 24 miles Moderate
9/4/2017
WEEK 11 Rest 20 miles Hills 20 miles Easy Rest 22 miles Moderate 70 miles Easy 22 miles Moderate
9/11/2017
WEEK 12 Rest 20 miles Hills 18 miles Easy Rest 20 miles Moderate Rest or Ride 100 Miles
9/18/2017

 

 

Ride Safe and Have Fun!

Julie Braden / Jenn Kierce

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For any questions emailkyla@girlsbikebentonville.com

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