How to Train for a Century (100 Mile Bike Ride)

Riding a century takes training.

A 100-mile bike ride is called a century. While it does seem like a long ride, riding a century is a show of endurance and willpower. Doing a century will give you more power, improved health and a sense of accomplishment. But don't expect to just hop on your bike and ride 100 miles. It takes training to build up your endurance and get ready to ride a century.

Things You'll Need

• A properly fitted bike
• Willpower
• Knowledge on how to repair flat tires
• Extra tubes and tire lever

Instructions

1. Riding your bike for 100 miles takes endurance and training. Plan to spend several months getting ready for your century ride. Learn to snack appropriately while riding to keep up your strength and endurance.

2. Start a training schedule and stick to it. A good training program will have a long ride each week. Start slow, only riding what you are comfortable with. You want to build up endurance over time, not burn out your body in the first week. A good rule to follow is to increase your distance by 10 percent each week.

3. As you continue to add miles to your long rides, check after each ride to make sure your body is in working order and you aren't suffering any pains. This is a good learning experience to see how your body reacts to 40, 50 and 60 mile rides.

4. Use your training rides to develop a snack plan that will keep you going throughout the big ride. Plan to hydrate all the while you're riding. During hot days, a cyclist can lose up to 67 ounces in an hour. You need to replenish that moisture with water, sports drinks and juicy fruits while you are riding.

5. When you get comfortable with 70 to 80 mile rides, you are ready. Start planning a route for your century. For your first century It might be a good idea to ride five 20 mile or four 25 mile loops that begin and end at your house. This way you can stop for a bathroom break, refresh your water bottles and have a quick snack.

6. Take a three to five day break from riding just before your century ride. This will let your body fully recover and be in top shape for the ride.

7. Start out early in the morning the day of the ride. Remember it's going to take you between 8 to 12 hours to bike 100 miles. Drink plenty of water and eat often, especially in the latter part of the ride. Remember this is an endurance event, so go at a pace you feel you can do all day.

Tips & Warnings

• Read the weather report and take into consideration of the forecast and what additional things you may need.

• Take snacks with you and water. You'll need plenty of both.

• Don't make any changes to your bike the day before the big event (like switching to clipless pedals).

• Its better to plan out your route, than just "winging it."

• Century riding puts a tremendous strain on your body, check with your doctor before adapting any exercise program.

• Always follow the rules of the road and bike in a safe and defensive manner.

• Don't rush or start out too fast.

• Flat tires can leave you, well flat, take a few minutes and learn how to change a tube.

References

• MACC Fund: Training for a Century Ride