Tips for Your 100 Mile Cycle Ride Training Plan

So, you've set your sights on conquering the coveted 100 mile bike ride, also known as a century ride. You could be testing your cycling mettle against some of the most iconic routes in the world? From the challenging mountain climbs of Etape du Tour to the bustling streets of the City for the 100 mile bike Ride London. Maybe the scenic journey in the London to Brighton bike ride or in the Welsh Valleys of the Dragon Ride, there's no shortage of epic cycling adventures to embark on. 

A century ride is a journey that requires dedication, preparation, and smart training. In this comprehensive guide, we'll delve into the essential training tips to help you prepare for the ultimate cycling feat.

Set Clear Goals:

 Before you even hit the saddle, define your objectives for the century ride. Are you aiming for a specific completion time, or is simply finishing the ride your primary goal? Establishing clear targets will help guide your training regimen and help you develop a 100 mile cycle ride training plan to keep you motivated throughout the process.

Check out my Blog on How to set Goals here: 

https://www.crankcyclecoaching.com/post/why-you-should-set-cycling-goals-and-how-to-do-it

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Build Endurance Gradually: 

Rome wasn't built in a day, and neither is the endurance required for a century ride. Begin your training with manageable distances and gradually increase your mileage each week. Incorporate long rides into your schedule, progressively extending the duration to mimic the demands of a 100 mile bike ride.

Check out my Blog on Building a strong foundation here: 

https://www.crankcyclecoaching.com/post/building-a-strong-foundation-the-importance-of-base-building-in-cycling

Focus on Consistency: 

Consistency is key when training for a 100 mile bike ride. Aim for regular rides throughout the week, incorporating a mix of shorter, high-intensity rides and longer endurance sessions when you have the time, most riders and clubs usually do a long weekend ride. Consistent training builds muscular endurance, improves cardiovascular fitness, and prepares your body for the rigors of a century ride.

Practice Nutrition and Hydration: 

Fueling your body properly is essential for sustained energy and performance during a century ride. Experiment with different nutrition strategies during your training rides to identify what works best for you. Remember to stay hydrated, especially on longer rides, and replenish electrolytes to prevent dehydration and cramping. You should be aiming for around 30-60g of carbohydrate per hour on long rides. Generally carb bars contain around 30g of carbs per bar, a gel 25-30g and a carb drink another 30-60 depending on brand and mix. A good mix of drink, and food should cover your carb needs and help with hydration. 

Incorporate Hills and Terrain Variation: Century rides often feature a variety of terrain, including hills and flat stretches. Incorporate hill training into your regimen to build strength and improve climbing abilities. Additionally, practice riding on diverse surfaces to adapt to different road conditions and terrain types you may encounter during the ride as part of your 100 mile cycle ride training plan.

Rest and Recovery: 

Don't underestimate the importance of adding appropriate rest and recovery to your 100 mile cycle ride training plan. Adequate rest allows your body to repair and strengthen muscles, reducing the risk of overuse injuries. Incorporate rest days into your schedule and prioritize quality sleep to optimize recovery and performance. Its also good practice to take a rest day or a recovery ride between harder training days. Its not advisable to do back to back intervals but just listen to your body and keep an eye on your fatigue. Sometimes less is more. Protein will also help with recovery try to aim for 1.2-1.7 grams of protein per kilogram of body weight per day.

Test Your Gear and Equipment: 

A century ride is no place for equipment malfunctions or discomfort. Prior to the event, ensure your bike is properly maintained and is correctly fitted for you. Test your gear, including clothing, shoes, and accessories, during training rides to identify any issues and make necessary adjustments. Carry a spares pack with you so you can fix any minor issues on your ride. You may find yourself a long way from home on a longer ride so having a pump, tyre levers, a spare tube or two and a multitool may be the difference between being stranded and getting back to your ride after a mechanical break.

This is also a fantastic opportunity to test your fuelling strategy and learn how to fuel for longer endurance rides (see above).

Simulate Race Conditions: 

As your event date approaches, simulate race conditions during your training rides. Practice pacing, nutrition strategies, and mental strategies to prepare yourself for the challenges of a 100-mile ride. Consider participating in shorter distance events or group rides to gain experience and build confidence. 

There are lots of Sportives to choose from, so this is a great opportunity to target rides that help develop your training plan. Many of these events range from 40-75 miles so will provide great targets or anchor points for your plan. 

Joining a club is a great way to share a long ride with great company and also support your local cycling community.

Stay Mentally Strong: 

Training for a century ride is not just about physical fitness; it also requires mental fortitude. Stay positive, visualize success, and maintain a resilient mindset throughout your training journey. Embrace challenges as opportunities for growth and stay focused on your goals.

There may be tough times ahead, whether you feel overwhelmed, undertrained or a loss of confidence, every rider feels this way at some point. So you arent on your own, talking through  issues with other riders and your coach, will help alleviate your concerns and come up with strategies to address them. 

Enjoy the Journey: 

Above all, remember to enjoy the journey. Training for and completing a century ride is a remarkable achievement that will leave you with lasting memories and a sense of accomplishment. Celebrate your progress along the way and savor the experience of pushing your limits and reaching new heights on two wheels.

As you start on your century ride training journey, remember that every pedal stroke brings you closer to your goal. Stay committed, stay focused, and most importantly, keep the passion for cycling alive. With dedication and perseverance, you'll soon be crossing the finish line of your 100 mile adventure with a smile on your face and a sense of pride in your heart.