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

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 accomplisment.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

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

1. Starting off it may take you anywere from a month to several months to be able to ride a century. It just depends on your current physical shape and how much riding you currently do.

2. Beginning: Start a training schedule and stick to it. A good training program will have a long ride each week. You want to start out slow and never try to rush things, as this might cause you to burn out. A good rule to follow is to increase your distance by 10% each week.

3. Mid-way: As you continue to add miles to your long rides, check after each ride to make sure that every thing is in working order and that you aren't suffering any pains. Also this is a good learning experience to see how your body reacts to 40, 50 and 60 mile rides and develop a snack plan that'll keep you going throughout the big ride.

4. Almost there: One you get comfortable with 70-80 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 begins and ends at your house. This way you can stop for a bathroom break, refresh your water bottles and have a quick snack.

5. 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.

6. The big Day: Start out early in the morning. Remember that 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 that you feel you can do all day.

Tips & Warnings

• Read the weather report and take into consideration of the weather 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."
• Have fun
• 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 to fast, you'll only burn out at mile 80.
• Flat tires can leave you, well flat, take a few minutes and learn how to change a tube.

Resources

• Map my ride.com

[johnnyutah]

on 11/26/2009 very nice! Just rode my first century last weekend...5*