How To Complete A Century | Top Training Tips For A 100 Mile Bike Ride

How To Complete A Century | Top Training Tips For A 100 Mile Bike Ride


(upbeat music) – Completing a century bike ride is pretty much a milestone in cycling. Even if it’s your first of the year, or it’s your first ever. It can be really daunting, after all, it’s 100 miles, it’s a long way. – It’s a really long way. But in this video, we’re going to tell you
everything you need to know about how to train for 100 miles. – Yeah hopefully, well you guys won’t make the same mistakes we have over the years. (inspiring music) – You’d be totally naive to think you could ride 100 miles
on your first attempt. It’s going to take some
time to work your way up to that 100 mile benchmark. That being said, you don’t need to put in hours and hours of
training to ride a century. – [Manon] Commuting to and from work is a really good way to start. And on the days that you can’t commute, when the weather’s just really bad, why not try a turbo session. – Yeah that’s a good idea actually. And then on those weekends
you can do those longer rides and it’s a great opportunity to meet up with a group or a club. After all, the great thing about cycling is that social aspect. Plus, you can sit on some wheels ’cause well that will
make those miles tick down that bit faster. And don’t let me forget the
all important cafe stop. I mean, I’m a personal
lover of the cafe stop. All right guys, when are we stopping? – Not yet Hank, we’ve only done 10 miles. – But I need my cappuccino!
– 90 to go. (Hank sighs) (upbeat music) – Slowly try to increase the distance for your long training rides. For me personally, I
started out at 20 miles, then added five miles on,
every time I went out training. It’ll only gives you confidence for when you actually
come to do the 100 miles. – Route planning is also really important, so make sure you’re considering the terrain you’ll be riding. So try not to choose a mountainous route, and instead, go for a nice flat one. Like this one. (upbeat music) – Plan out your training into a diary to keep track of all
the rides you’re doing. Making sure that you’re building
up to the 100 mile mark. This’ll only give you confidence when you look back at all
the training you’ve done, before you tackle the century. (upbeat music) Fueling correctly can make or
break your 100 mile attempt. It is vital to practice good nutrition on all training rides. Fueling effectively starts the
night before your big ride. A big bowl of pasta for
your dinner is perfect. And then the morning of your big ride, try and get a big bowl of porridge for some fruit and some protein. It’ll be the perfect start, whether you’re just doing
a big training ride, or the 100 mile itself. Now for on the bike. You should try and find a mix of high carb food and energy
drinks that works for you. Easy to eat, and easy to digest. – You should start eating in
the first hour of your ride, and then every 30 to
40 minutes after that. Eat little and often is key. Don’t get too out into the ride, and eat everything you’ve got. It’ll only sit in your
stomach, and you’ll feel awful. (upbeat music) – [Manon] Likewise, it would be super easy to pack your pockets with
energy gels, and nothing else. But your stomach would be
in bits after eating those for five to six hours. – [Conor] I suggest
starting with real foods. Brioche buns, bananas, and rice cakes. My personal favorite was
actually ham and cheese. – [Manon] Ham and cheese rice cake? – It was amazing, and I
just love something savory at the beginning of a ride. But at the end of the ride, that’s when you want to
save the sugary stuff. Energy gels, sweets, and
even the odd caffeine gel to perk yourself up. – [Manon] No matter how
long your training ride is, it’s important to keep
on top of hydration. Water will work perfectly
fine, but you can also try putting carb powder and
electrolytes in your drink. I always used to prefer electrolyte tabs, as I found the carb powder
could be pretty sickly. You should also be looking
to have a bottle an hour. But it would be impossible to take enough bottles
for a 100 mile ride. So you need to plan in where you’re going to stop
to get some more water. You can also try bringing
some cash to stop at cafes. (upbeat music) – Make sure your bike
is in tip-top condition the night before your rides. Clean it properly, lube your chain, and make sure the gears and
brakes are working correctly. The last thing you need is an unnecessary
mechanical halfway round, or to start off with only
30 psi on your tires. I mean, that would not be good for morale. (upbeat music) – A sore back, neck, or even your knee can be really painful on those long rides. Things that’ll barely bother
you on the two hour rides, can be extremely painful
on the century rides. – Bike setup is crucial, and you don’t want to get
70 miles into your ride and be in so much pain
that you can’t continue. We actually made a really handy video on some bike setup tips, which you can check out
in the description below. (upbeat music) – Another really important
thing to think about is your saddle. You don’t want any discomfort
on these long rides. I recommend trying out
a few different saddles, as there’s a wide variety out there. – Also, I’d really
recommend taking some time to find the right cycling shorts. A different size, and a different chamois can really make a big
difference on longer rides. Chamois cream can really help
with comfort on longer rides, but it’s whatever you prefer, really. – Yeah, just whatever you
do, don’t wear your undies under your cycling shorts. (inspirational music) – It can be very tempting
to start out too fast when attempting that 100 miler. But take it easy in the beginning, and you’ll only get stronger
as your ride goes on. – Yeah, another good tip
that I like to enforce is gathering some mates together to do that century ride with you. Not only will it make it more enjoyable, but it’ll also give you wheels to sit on, and as an added bonus, it’ll
help you manage your speed that little bit better. Right, it’s about time I
get to sit on the back, no? – Yeah, come on.
– Whoo! – We’ve done 90 miles, so about 10 to go. – 10 miles to go, yes! Whoo!
– We’re nearly there, come on. (upbeat music) – If you’ve enjoyed this video, please give it a big thumbs up. – And feel free to write in
the comments section below about how you got on with
your first 100 miles. – God, I’m so glad you’re sitting down, ’cause I’m the same
height as you for once. Yeah, make sure if you want another video, then to click on… (chuckling) The donkey. – (chuckling) He bit me.
– He’s there somewhere. (laughing) He’s there. – That’s not ride food.
– He’s camera shy. (laughs)

16 Comments on “How To Complete A Century | Top Training Tips For A 100 Mile Bike Ride”

  1. I rode 103 miles on my 71st birthday…Trained by leaving the bike at home and going skiing in Colorado…Grub was a bacon buttie for breakfast, a subway for lunch and 6 granola bars in between. Finished off with a few pints and fish and chips!

  2. My first long ride was actually 192 kilometers and I wished someone would have told me about nutrition. After 95 kilometers we had a stop and both ate a freaking big burger… Felt good, until we had to sit back onto the saddle. I mean we managed it to come back home, but our average speed dropped by 2km/h and I needed a LOT of water 😅 lessons learned!

  3. Didn’t watch the video, so sorry if it was covered. If you can ride 60 miles somewhat comfortably, then you can do 100. If you eat enough and the right stuff, and make sure you go easy, you’re only talking another 2 to 2.5 hours most likely. In other words, your body can probably already do it, it’s just the other details you have to figure out.

  4. A great video. I’m back in training after an accident where I was taken out by a car doing 70mph. I’m training for a 100 mile sportive at the end of June. Followed by a 450 mile ride in July. 🚴🏻🚴🏻🚴🏻

  5. I did my first 100k by getting lost. I did my second to prove to my mate that I could do it. We accidentally rode to the single "mountain" in Denmark, hungover as hell. Got a beer and a burger on the top, and had a hell of a ride home. Still talk of that brilliant day today. 😀

  6. My first 30 miles were a breeze while the next 30 miles were ok until the last 40 miles of the trip which was brutal. All in all despite the pain my century ride was worth the effort it took to complete.

  7. I can tell you how to help yourself immensely: tip: skip the hype and save yourself that energy right off the start. Ride every day at just slower speeds and get in your bigger miles by yourself. Start with 25 miles, then 40 miles, and once you do this all the time, every day, (WITH PROPER NUTRITION (GELS (gu WITH AMINO ACIDS), ELECTROLYTE DRINKS (EFS) FOR MUSCLE TO ENERGY CONVERSION) then take a day off or two, then do it all over again. You'll know when your fit and ready for the 100-mile journey. But, whatever you do, don't waste energy on hype or pounding yourself in competition-mode — this is no race. I'm in my 60s, so yes, this works. I've been riding since I was a two-year-old — no doubt this helps out immensely, lol. Happy journeys ~~~~

  8. Do your first as part of a charity ride. That way they'll have food and water stops at regular intervals. And fine company to ride with.

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