The Importance of Planning
Before diving into Khomas100 training, it’s crucial to create a training schedule. Visualising your rides on a calendar helps you stay on track and adjust as needed. A general rule of thumb is to gradually build up to riding at least 70% of the Khomas100 distance during training. This plan incorporates that philosophy.
The Khomas100 Training Program
Weeks 1-3: Building Comfort on Namibian Gravel (or similar terrain)
These initial weeks focus on getting your body accustomed to being back on the bike, especially for those unfamiliar with gravel riding. Rides are short (1-2 hours) and at a casual pace, allowing your muscles, tendons, and joints to adapt. Expect some initial discomfort, but this will gradually fade.
- Number of rides: 6
- Longest ride: 45km (28 miles)
- Total mileage: ~ 160km (100 miles)
- Total time: ~7 hours
Weeks 4-6: Building a Base for the Khomas100
With a base of comfort established, you can increase the training load. Week four introduces a third ride per week, and weekend rides become longer. By week six, you should be able to complete a 45-mile ride, nearly half your Khomas100 distance.
- Number of rides: 9
- Longest ride: 75km (47 miles)
- Total mileage: ~330km (205 miles)
- Total time: ~13 hours
Tip: Websites like Strava and TrainingPeaks offer tools to find cycling routes in your area, allowing you to filter by distance for rides that match your training needs. Consider incorporating some gravel terrain into your rides as you progress.
Weeks 7-9: Increasing Intensity for Khomas100 Success
To avoid plateaus and improve fitness for the Khomas100, interval training is introduced. Intervals involve riding at higher speeds for short periods. Twice a week, incorporate these workouts into your rides. Here are three popular options:
- 3×3’s: Ride at 75-85% effort for 3 minutes, followed by 3 minutes of easy recovery. Repeat up to 3 sets (intense effort).
- Hill repeats: Find a long climb and ride up at 75-85% effort for 3-5 minutes. Recover by descending, then repeat up to 3 times (intense effort).
- Endurance intervals: Ride at 60-70% effort for 15 minutes, followed by 7 minutes of easy spinning recovery.Repeat 1-2 times (moderately hard effort).
Riding with friends or joining group rides can also add intensity by introducing pacelining and friendly competition.
- Number of rides: 11
- Longest ride: 95km (58 miles)
- Total mileage: ~385km (240 miles)
- Total time: ~16 hours
Weeks 10-12: The Home Stretch Before Khomas100
The final weeks focus on maintaining consistency, building endurance, and avoiding overtraining as you prepare for the Khomas100. Listen to your body; if you experience fatigue or lack motivation, reduce mileage or skip a ride to allow for recovery.
As the weeks progress, gradually increase your long weekend rides to surpass 70 miles. By the final weekend, aim for a ride around 80 miles. The week before your Khomas100 race, take it easy with shorter rides and inspect your bike for any mechanical issues.
- Number of rides: 9 (not including race day)
- Longest ride: 135km (83 miles)
- Total mileage: ~400km (250 miles)
- Total time: ~16 hours
Tip: Consistency is key. Don’t try to cram missed rides into longer weekend rides to compensate – this is a recipe for overtraining. Build endurance gradually through consistent riding.
Your Khomas100 Race Day – The Gravel Grand Finale
Congratulations! You’ve completed your training and are ready to conquer your Khomas100 challenge. Remember to pace yourself, fuel strategically, and enjoy the experience of Namibia’s stunning gravel landscapes. This outlined training plan is a guideline, and there are many other approaches. However, with dedication and consistency, you can achieve your goal of riding 100 miles on Namibia’s gravel terrain.
View nutrition tips here.
*Source: Best Buddies Challenge.
Image credit: Onguza Bicycles
