What is a century ride? A century ride means riding your bike for 100 miles (about 160 kilometers) in one day. How long does it take to train for one? Most people need about 12 to 16 weeks of steady training. Can I ride a century if I am new to cycling?** Yes, but start small and build up slowly over several months. This guide gives you a full plan to get ready for your 100-mile challenge.
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Getting Ready to Train
Training for a century ride is a big goal. It needs time and effort. You will build your body and mind for the long ride.
Checking Your Starting Point
First, see where you are now.
* How far can you ride comfortably today?
* How often do you ride each week?
* What does your bike feel like on long rides?
Knowing this helps you plan your steps. If you ride 10 miles now, you have more distance to add than someone who rides 50 miles.
Checking Your Bike
Your bike is your partner for 100 miles. Make sure it is ready.
* Get a bike shop to check it. They can look at the brakes and gears.
* Make sure your tires are good.
* Check that your saddle (seat) is right for you. Comfort is key on long rides.
* Getting a good bike fit endurance riding is very important. A proper fit stops aches and pains on long rides. It helps you ride longer without hurting.
Building Your Training Foundation
Any good cycling training plan 100 miles starts with easy, steady riding. This builds your base strength. This is called endurance training cycling. It means riding at a pace where you can still talk easily.
Key Parts of Your Plan
Your plan needs different types of riding and other work.
* Long Rides: These build your ability to ride far. You add distance each week.
* Medium Rides: These keep your legs used to riding.
* Faster Rides: These make your heart and legs stronger and faster.
* Rest: Your body gets stronger when it rests. Rest days are vital.
* Other Work: Strength training and stretching help prevent injuries.
Your Long Distance Cycling Schedule
A typical plan takes 12 to 16 weeks. Let’s look at a sample 16-week plan. This plan adds distance slowly. It also includes rest weeks to help your body recover.
How a Week Might Look
Most weeks will have a few rides.
* One long ride (the most important one).
* One or two medium rides (maybe 1-2 hours).
* Maybe one faster ride (shorter, but harder).
* Strength training or rest days.
Example 16-Week Plan Overview
This is a simple example. Adjust it based on how you feel.
| Week | Long Ride (Miles) | Medium Rides | Faster Ride | Other Work/Rest | Notes |
|---|---|---|---|---|---|
| 1 | 15 | 2 x 1 hour | Optional | Strength/Rest | Start easy |
| 2 | 20 | 2 x 1 hour | Optional | Strength/Rest | Add a bit |
| 3 | 25 | 2 x 1.5 hours | Optional | Strength/Rest | Go a bit farther |
| 4 | 15 | 1 x 1 hour | Rest Week | Rest | Easier week to recover |
| 5 | 30 | 2 x 1.5 hours | Yes | Strength/Rest | Add distance again |
| 6 | 35 | 2 x 1.5 hours | Yes | Strength/Rest | Build up |
| 7 | 40 | 2 x 2 hours | Yes | Strength/Rest | Longest ride yet |
| 8 | 25 | 1 x 1.5 hours | Rest Week | Rest | Another easy week |
| 9 | 45 | 2 x 2 hours | Yes | Strength/Rest | Pushing distance |
| 10 | 50 | 2 x 2 hours | Yes | Strength/Rest | Halfway there on the long ride |
| 11 | 55 | 2 x 2.5 hours | Yes | Strength/Rest | Getting longer |
| 12 | 35 | 1 x 2 hours | Rest Week | Rest | Time to recover |
| 13 | 60 | 2 x 2.5 hours | Yes | Strength/Rest | Past halfway on training ride |
| 14 | 70 | 2 x 2 hours | Yes | Strength/Rest | Your longest training ride will likely be around here. Not 100 miles yet. |
| 15 | 50 | 1 x 1.5 hours | Keep easy | Rest | Taper week – get fresh |
| 16 | Century Ride! | Rest | Rest | Rest | Ride Day! |
Note: You don’t need to ride 100 miles in training to ride 100 miles on event day. A training ride of 70-80 miles is often enough.
Adding Hills to Your Rides
Most century rides have some hills. You need to train for them. Hill training cycling makes your legs strong. It also helps your body use oxygen better.
Ways to Train on Hills
- Find Hills: Add hills to your regular rides.
- Repeat a Hill: Find a hill that takes 5-10 minutes to climb. Ride up, ride down, repeat 3-5 times.
- Stay Seated: Practice climbing hills while staying seated. This builds leg strength in a different way.
- Stand Up: Practice standing on the pedals for short, steep parts.
Don’t push too hard on every hill. Practice climbing at a steady pace you can hold.
Building Strength Off the Bike
Riding a bike uses your legs a lot. But a strong body helps you ride farther and faster with less pain. This is where strength training for cyclists comes in. It helps your core, arms, and other muscles that support your riding.
Simple Strength Exercises
Do these 1-2 times a week.
- Squats: Stand with feet shoulder-width apart. Lower your hips like sitting in a chair. Keep your back straight.
- Lunges: Step forward with one leg. Bend both knees to 90 degrees. Keep your front knee over your ankle.
- Plank: Hold your body in a straight line, resting on your forearms and toes. This works your core.
- Push-ups: Works chest, shoulders, and arms.
- Rows: Pull weights or a band towards you while keeping your back straight. This helps your back and shoulders.
Start with your body weight. Add light weights as you get stronger. These exercises help you stay comfortable on the bike longer.
Fueling Your Long Rides
What you eat and drink is critical for riding long distances. Cycling nutrition long rides and hydration strategy cycling are just as important as the riding itself.
Eating Before the Ride
Have a good meal 2-3 hours before a long ride.
* Choose foods with lots of carbs. This is your main energy source.
* Oatmeal, rice, pasta, bananas are good choices.
* Have some protein too, like eggs or yogurt.
* Avoid foods with too much fat or fiber right before a ride. They can upset your stomach.
Eating During the Ride
You need to eat on the bike, especially on rides longer than 1.5-2 hours.
* Your body can only store so much energy.
* Aim to eat about 30-60 grams of carbs per hour.
* This can come from gels, energy bars, fruit (like bananas), or small sandwiches.
* Start eating about 45-60 minutes into the ride.
* Eat small amounts often, not one big meal. Set a timer if needed.
Drinking During the Ride
Staying hydrated is vital. You lose water through sweat.
* Drink even if you don’t feel thirsty.
* Aim for one bottle (about 16-20 ounces) per hour in cool weather. Drink more in warm weather.
* Use water and drinks with electrolytes. Electrolytes like sodium help your body keep water and work well. Sports drinks are made for this.
* Practice your hydration strategy cycling on training rides. See what drinks work best for your stomach.
Eating After the Ride
After a long ride, eat soon.
* Aim for a mix of carbs and protein within 30-60 minutes.
* This helps your muscles recover and get ready for the next ride.
* A recovery drink, chocolate milk, or a sandwich with lean meat are good options.
The Importance of Recovery
Your muscles get tiny tears when you ride. They grow back stronger during rest. Recovery after long ride is not just sitting on the couch (though that’s part of it!).
Active Recovery
- On rest days, do very light activity like a short, easy walk or gentle stretching.
- This helps blood flow and muscle repair.
Sleep
Get enough sleep. Your body does most of its repair work while you sleep. Aim for 7-9 hours a night.
Stretching
Gentle stretching after rides can help keep your muscles from getting too tight. Focus on legs, hips, and back.
Listening to Your Body
If you feel very tired or have pain, take extra rest. It is better to miss one ride than to get injured and miss many.
Riding Your Century: Pacing
Knowing how to ride the actual event is key. Pacing century ride means riding at a speed you can keep up for the whole 100 miles.
Don’t Start Too Fast
This is the most common mistake. The start of a ride is exciting. You might feel great. But going too fast early will make you tired later.
- Start slower than you think you should.
- Ride at a pace where you can talk easily, especially for the first few hours.
Keep a Steady Effort
Try to keep your effort level steady.
* Don’t sprint up hills then crawl on the flat.
* Ride hills at a steady pace.
* Use your gears! Shift to an easier gear before the hill gets steep. Spin your legs (pedal faster in an easy gear) instead of pushing hard in a big gear.
Plan Your Stops
Most century rides have rest stops.
* Plan to stop briefly. Refill bottles. Grab a quick snack. Use the restroom.
* Don’t stay too long, or your legs might stiffen up.
Ride Your Own Ride
Don’t feel like you have to keep up with faster groups. Ride your pace. The goal is to finish strong, not win.
Common Questions About Century Training
How many days a week should I ride?
Most plans have you riding 3-4 days a week, including one long ride. Add strength training 1-2 times a week.
What should I do the week before the century?
This is called tapering.
* Reduce your riding time a lot.
* Keep your rides short and easy.
* Do not try anything new.
* Eat well and get plenty of sleep.
* Do not ride at all the day before the event.
What gear do I need for the century ride?
- Your bike (obviously!)
- Helmet
- Cycling shorts and jersey (comfortable for long rides)
- Cycling shoes (if you use clipless pedals)
- Water bottles or hydration pack
- Flat tire repair kit (spare tube, tire levers, pump or CO2)
- Cycling computer or phone app to track distance/pace
- Food for on the bike
What if I miss a training ride?
It happens! Don’t worry.
* Don’t try to make it up by doing two hard rides in one day.
* Just get back on track with your next planned ride.
* Consistency over time is more important than one missed ride.
How do I handle bad weather?
- If it’s just rain, dress for it and ride carefully.
- If it’s very bad weather (storms, ice), use an indoor trainer or take a rest day. Don’t risk your safety.
Should I ride with a group?
Riding with a group can be fun and helpful. You can share the work (take turns at the front). But make sure the group’s pace matches your training pace. If they are too fast, ride by yourself or find a different group.
Final Steps Before Ride Day
The last few days are about getting ready and staying relaxed.
Check Your Bike Again
Pump your tires. Check your brakes. Lube your chain. Make sure everything works smoothly.
Pack Your Gear
Lay out everything you need the night before. This avoids stress in the morning.
Eat Well
Have a good dinner the night before, rich in carbs. Stay hydrated.
Get Sleep
Go to bed early. Don’t worry if you don’t sleep perfectly the night before a big event; it’s common. Getting enough sleep the nights before that one is more important.
Know the Route
Look at the course map. Know where the rest stops are. See where the big hills are.
Riding a century is a great feeling of accomplishment. With a smart plan, steady effort, good nutrition, and listening to your body, you can do it. Enjoy the journey!