How to Train for a Century Bike Race

Preparing for a century ride is challenging.

A century bike race is 100 miles of fast riding. There all kinds of century rides for a cyclist to participate in: friendly group rides, touring routes for observing the scenery, out-and-back speed races and actual loop racing. Each 100-mile ride requires a rider to have strength, stamina and speed. Preparing for a century ride is not an easy task.

Instructions

1. Find a training partner or partners. Find local riding groups by asking the people at bike shops or adventure sports stores. Having people who will motivate and encourage you to keep riding will help you train and complete a century race. Set up a workout schedule with your group or partner.

2. Stay hydrated. One of the key things to riding a century is keeping hydrated. Invest in a water intake system or practice getting to your water bottle quickly while not losing momentum peddling. If you don't get comfortable with taking in liquids during training, your body may react badly on race day.

3. Get your miles in. Ride between five and 10 miles at least three days a week to keep your body in shape. Increase the mileage on the weekends, starting with a long, 25-mile ride. Add about 10 miles a week to your training pace until you reach 100 miles or more. Taper, or decrease, your miles the week before your race. Make sure to alternate the intensity of your workout: ride some miles with high intensity and some miles with a lower intensity.

4. Eat carbohydrates. Carbs will be important as you train because cycling burns so many calories. You will need that stored energy for race day. Try to get at least 55 percent to 65 percent of your daily calories from carbs such as oatmeal, bagels and whole-wheat pasta. See the Resources section for a sample diet.

5. Work on your abdominal muscles. Get a strong ab regimen together to help your body overcome the difficulties of the race. Workouts such as yoga and Pilates can strengthen your core. You can also perform traditional core exercises such as crunches and sit-ups.

6. Stretch after each practice ride. Focus on your legs and shoulders because they are doing so much of the work. One of the basic leg stretches you can do is to sit on the floor, legs in a V shape. Reach your right hand to your right ankle or foot and reach your left arm over your head as you bend to the right. For your shoulders, one stretch to do is to extend your arms behind you, clasping your hands together. Hold each of the stretches for as long as it's comfortable.

Tips & Warnings

• Make sure your bike fits your body; don't ride something that will hurt the longer you are on the course.

• Invest in a good bike, helmet and racing uniform.

• Bring a small kit on your bike in case you have to make emergency repairs.

• Race day conditions may be worse than what you trained under, so be prepared for slower times in the wind and rain.

References

• Cyclist Training Tips: Don't Fall Into Strength Training Trap
• UMCA: Ultra Cycling: Bicycle Training
• UMCA: Preparing for and Riding a Century
• Bicycle Century Training: Bicycle Century Training Program

Resources

• UMCA: Eating for a Century or Double
• Tour De France: 2011
• USA Cycling: Home