The Carten 100 sportive is a fantastic one-day cycling event that takes riders on a leisurely yet rewarding journey from Cardiff to Tenby. Spanning just over 100 miles, the ride offers participants a chance to enjoy the scenic Welsh countryside at their own pace, free from the pressures of racing. With the right preparation, you’ll enjoy the ride. To give you a bit of help, we have come up with a simple eight-week training plan, designed for beginner to intermediate cyclists, helping you build endurance and confidence for the big day.
How the Plan Works
Each week, gradually increase your distance and time on the bike. The goal is to build stamina without overdoing it. Stick to the plan, listen to your body and have fun! This plan includes one interval session per week to be completed on the long ride, but to keep it manageable, training is limited to two rides per week. If you can do more, great! If you can’t manage the intervals, it’s not the end of the world as you aren’t going to be racing and can ride at your own pace 🙂
Weekly Training Schedule
- Week 1: Short ride (10-15 miles) + Long ride (20 miles) with 6 x 30-second fast efforts (90 seconds recovery)
- Week 2: Short ride (15-20 miles) + Long ride (30 miles) with 5 x 1-minute hard efforts (2 minutes recovery)
- Week 3: Short ride (20 miles) + Long ride (40 miles) with 4 x 5-minute sustained efforts (5 minutes recovery)
- Week 4: Recovery week – Short ride (15-20 miles) + Long ride (30 miles) at an easy pace
- Week 5: Short ride (20-25 miles) + Long ride (50 miles) with 4 x 5-minute sustained efforts (5 minutes recovery)
- Week 6: Short ride (20-30 miles) + Long ride (60 miles) with 5 x 1-minute hard efforts (2 minutes recovery)
- Week 7: Taper down – Short ride (15-20 miles) + Long ride (40 miles) with 4 x 30-second fast bursts (1-minute recovery)
- Week 8: Event week – Short, easy rides (10-15 miles) to stay fresh for the Carten 100
Simple Training Tips
- Ride at a steady pace – You should be able to hold a conversation.
- Mix it up – Ride on flat roads and gentle hills to prepare for the course.
- Include cross-training – Core strength and flexibility exercises help prevent injuries.
- Fuel properly – Eat a balanced diet, practice your event-day nutrition and drink plenty of water.
- Simulate event conditions – Practice pacing, hydration and eating on longer rides.
- Listen to your body – Rest if needed and avoid overtraining.
- Enjoy the process – Training should be fun, not a chore!
Final Prep for the Carten 100
In the last week, take it easy. Get a good night’s sleep before the event, check your bike and have a relaxed mindset.
Follow this plan and hopefully, you’ll be ready to enjoy the ride and cross the finish line feeling great. Good luck!
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