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!
Know the route
A rough idea of the route helps with pacing and planning your nutrition. The Carten is a relatively simple route, but it’s still worth knowing the key landmarks and where to expect any challenging sections. The ride is well signposted, but if you’re using a GPS bike computer, upload the .GPX file in advance. It’s worth noting that at mile 70, 80 and 96 are the toughest climbs of the day, so be sure to keep some energy reserved for these key points. You can find the 2025 route here on the Carten website
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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Carten Training in Eight Weeks – FAQs
What is the Carten 100 event?
The Carten 100 is a one-day cycling event covering just over 100 miles from Cardiff to Tenby. It’s a non-competitive ride that attracts cyclists of varying abilities who want to enjoy a challenging but achievable endurance event through the Welsh countryside.
Can I train for the Carten 100 in eight weeks?
Yes. With a structured and realistic training plan, eight weeks is enough time for many beginner to intermediate cyclists to build the endurance required. The key is gradual progression, especially with your longer weekend rides.
How often should I ride during an eight-week training plan?
Riding twice per week can be sufficient if structured properly — typically one shorter midweek ride and one longer ride at the weekend. If time and recovery allow, you can add extra sessions, but consistency matters more than volume.
Do I need to include interval training?
Including some interval efforts can help improve stamina and overall fitness. However, as the Carten 100 is not a race, the main focus should be on building steady endurance. Intervals are helpful but not essential if your goal is simply to complete the ride comfortably.
Should I include strength training and focus on nutrition?
Yes. Light strength or core training can help improve riding efficiency and reduce injury risk. Paying attention to nutrition and hydration during training also prepares your body for the demands of a long-distance event.
How should I approach the final week before the event?
In the final week, reduce your training volume and focus on short, easy rides to stay fresh. Prioritise rest, good sleep, proper fuelling, and checking your bike so you arrive at the start line feeling confident and prepared.
