Training Tips for Spaghetti 100

Training Tips and Advice for Spaghetti 100
By: Brady Irwin, Science of Speed

Making the most of your limited time is one of the things our Science of Speed coaches know a great deal about.  Each of us works hard, we all want to be the best that we possibly can be with the limited time available and many of us do this while balancing family life.  Sound familiar?  Not only, as coaches, do we know the demands personally but we understand the science and physiology behind the responses of the body and have helped endless numbers of athletes reach or exceed their goals with this knowledge.

You might be at a loss for what to do and because of that we want to help you make the most of this years’ Spaghetti 100.  To do that here are a couple of tips to help you make the most of your limited time:

  1. Set a Goal- Decide which distance you want to do and decide a goal that will not only be realistic but will push your ability level a bit.  This could be a longer distance than you feel capable of or a finishing time either way this will help to motivate you to get on your bike.

  2. Make a Plan– Many athletes go out from one day to the next and don’t have a structured plan to deal with.  With so many of us being type A personalities this is counter intuitive to the rest of our lives.  We make lists, schedule appointments and have structured days where we know what to expect.  Just like your average day make an average week of training.  If you don’t feel you have the expertise we have made structured training plans leading up to your event.  Click here to view training plans.

  3. Get Rid of the Gray– Often as athletes our idea of making the most of the time we have available is going out and riding an hour as hard as we can.  This is hard and usually moderate intensity, however, having an interval workout in an hour ride and pushing your body harder during certain set periods results in greater adaptation.  Here is an example.

  4. Ride a Realistic Distance– Simply because you will be riding 100km or 100miles does not mean you have to do that distance before your event.  You should get within a realistic range dependent upon your goals but you don’t necessarily need to ride the distance before event day.  If you question what you should do contact us at with your background and we will help you decide your distance.

No matter the training plan you use the most important thing is to remember to be flexible.  Life can change in an instant and adaptation to that change is what makes training successful.  Just because you have 3 months of training planned does not mean it might not have to be altered 4-6 weeks from now.  Have fun, train smart and ride safe!  Interested in learning more?  Register for our Spaghetti 100 Training Tips e-mail series, that will include nutritional information, more in depth training tips and what to expect on event day.

Register for Free Spaghetti 100 Training Tips E-mail Series

View 100 Mile Static Training Plan

View 100km/Dirt Static Training Plan

Contact Brady about Personalized Coaching Plans

[button id=”” class=”” size=”medium” font=”18″ align=”center” link=”” linkTarget=”_blank” color=”#eeeeee” bgColor=”red”]Click Here to Register for Spaghetti 100[/button]


Brady Irwin is the owner and coach of Science of Speed in Tallahassee, FL where he specializes in endurance sports coaching for biking, running, triathlon and motorsports, lactate threshold and VO2 Max testing and Retul 3D Bicycle Fits.  Brady has a Bachelor of Science in Kinesiology and has been coaching since 2004, including working with the U23 Colombia es Pasion Team and Amazing Race Host Phil Keoghan.