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Coach Charlie: How to train for your first century

Charlie Livermore on the 100-Miler

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

Your first 100-mile ride can seem like an intimidating task, but with the right preparation, anyone can develop the fitness, skills and confidence to ride your first century. This is a basic overview of important topics that will help you get to that first century finish line.

Training the body to meet the demands of a century is multidimensional; it’s not just about the bike workouts. Put it all together, and I’ll see you smiling at the end of your biggest day at Empire State Ride.

Pre-Training Preparation.

Bike Fit — You’ll be spending significant amount of time on your bike. Make sure you’re sitting correctly on it. Book an appointment with a professional bike fitter to ensure that your body is in the most optimal position on your bike.

Prepare Your Body — In a previous blog, I wrote about mobility. The time you spend preparing your body during the winter off-season will pay off when bike training starts in the spring.

Training.

There are training plans coming soon on the ESR website for beginners, intermediate and advanced riders. Choose the right one for you, and once you start, focus on consistency. Getting on your bike regularly is the key to success.

Recovery.

Adequate periods of rest are essential for adaptation to training stress. Rest days and weeks are built into the training plans. It’s important to adhere to them even if you don’t feel like you need a day off or an easy recovery week.

Nutrition.

You must consume enough energy (food) to support your activity level. Your focus should be on improving your fitness, not losing weight. A major component of recovery is replacing the energy used in a training session so you can repeat it. Visit the ESR website and read some of my past blogs on nutrition for a deeper dive into this important topic.

Skills.

From learning to ride in a group, eating and drinking while moving or pedaling and shifting your bike, skills are an important part of being a good and safe cyclist. The best way to learn skills is with a local cycling club that has good mentorship leaders. Go on group rides and ask lots of questions. I will be writing about shifting and pedaling in my next blog.

For a deeper dive into training and preparing for your first century ride, here’s an article I recommend you read from my friend, Chris Carmichael.

CHRIS CARMICHAEL

See you all in July!

Coach Charlie

Coach Charlie: How to prepare your body for #ESR23 Training

Coach charlie LIvermore on Mobility

Charlie Livermore sits in a chair wearing an Empire State Ride jersey and smiles.

The Empire State Ride is lucky to have the support of professional cycling coach Charlie Livermore as an advisor and friend. Charlie is not only a coach at Carmichael Training Systems, but also serves as a training consultant on our adventure across New York State. He offers his expertise and tips to all ESR riders and joins us on the road each July to ride 500+ miles.  

The days are getting shorter and for many ESR riders, the outdoor riding season is coming to an end. Fall and winter are typically the best times to begin an off-the-bike program. This period of low to no riding is when you can switch your focus to preparing your body for 2023 ESR training.

The goals of an off-season preparation program are injury prevention, improved muscle recruitment patterns and improved efficiency on the bike. There are many approaches. For example:

  • Cross train with running
  • Cross country skiing
  • Hiking
  • Start a strength resistance/weight training program
  • Take yoga or pilates classes
  • Mobility training

I’m a firm believer that mobility is what we all need most for our long-term health and wellbeing. When you change the way you move and correct the imbalances caused by our modern habits, you will get better results for all other off-season options and the spring cycling season itself.

Mobility is defined as the active control of a joint. It is the combination of strength, flexibility and control. Mobility training involves conditioning or priming joints at their end range of motion which then expands the joint’s workspace and contributes to long-lasting changes.

Flexibility is defined as the passive control of a joint. Flexibility training or stretching creates temporary changes to the tissues. Flexibility is the muscle’s ability to passively lengthen. Flexibility, therefore, is a component of mobility, though mobility and flexibility are not interchangeable.

The great thing about mobility training is that you can do it at home with minimum to no equipment, and most sessions are in the 12 – 30 minute range.

Here are my two favorite programs that you can stream and follow at home.

FOUNDATION TRAINING (FT) :    https://ftstreaming.com/

TRS VIRTUAL MOBILITY COACH: https://thereadystate.com/trial/

Start moving right and have a great fall and winter season!

See you on the road,

Coach Charlie

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