Skip to main content
  1. Home
  2. Fitness

How to Train For Your First Century Bike Ride

Molly Harris
By
Sole cyclist biking on open road.
Image credit: Epic Ebike Pixabay

After getting a great bike and tackling regular rides during the week and maybe a longer weekend ride, many cyclists start entertaining thoughts of riding a full century. All of those shorter rides become so enjoyable and build the cyclist’s confidence until they are ready to push their physical limits — and there’s no better step than a century.

Century rides are when cyclists complete 100 miles during one ride. The rides can be organized and ridden on your own, with a group, or as a competitive event. Supported rides with volunteers who provide refreshments at regular intervals are another smart way to take on the long-distance challenge.

Related Videos

Related Guides

Of course, working up to a 100-mile ride takes some training and planning. By properly preparing for the endurance ride, cyclists can accomplish their goal and still feel great when they’re done for the day. Following a few tips and starting the training process early enough will make the ride a breeze. You might even start thinking about a double century or riding 200 miles over two days.

Related

Get Comfortable Going Long

Two men cycling on a dirt road.
Pixabay

Allot enough time for building up your stamina and endurance leading up to a century ride. Those who can ride up to 30 miles regularly should allow about three months to train properly. During the early weeks of training, it’s important to focus on spending time in the saddle. That means you don’t necessarily need to worry about how far you are riding each time, but how long you can ride without stopping for a break. Ultimately, you should be able to ride steadily for about three to four hours.

To get there, you can start out by adding 30 minutes to your long weekend rides. If you feel good and want to go longer, then go for it. It’s also okay to slow the pace if it means you can stay in the saddle for a longer period of time. Once you can comfortably ride for several hours at a time, then it is time to shift the focus to distance.

Read more: How Much Weight Can You Lose Riding a Bike?

Set a Training Schedule

Peloton of men cycling on the road.

Set a training schedule that varies the types of rides you complete throughout the week. While rides on the weekend should focus on adding time and building distance, shorter rides during the week can improve your stamina.

Try riding intervals for high-intensity training. So, sprint for an interval then recover with light pedaling. Start with shorter intervals of 30 seconds to one minute with one to two minute recovery periods. As you get stronger, increase the interval times with the recovery period lasting roughly twice the amount of time that the high-intensity interval lasts.

Another exercise to use during shorter weekday rides is terrain training. Incorporate riding hills or climbs to build strength, power, and endurance. The ability to ride tougher landscapes will help improve the speed and difficulty of flats.

On the weekends, add five to 15 miles every few weekends once you can easily ride 60 miles. Slowly build up to 100 miles. This will not only give you the confidence of knowing you can do it come event day, but it will also teach your body to push through the last 10 to 15 miles of the ride which can be among the most grueling.

Keep in mind that you should also practice your ride nutrition as you reach distances above 60 miles. Try eating energy waffles, gels, or gummies to find out what works best for you. Take plenty of water and electrolytes, too. It’s important that you stay fueled so your brain doesn’t hit a wall. Those riding in particularly warm climates might want to have salt pills on hand to prevent cramps from excessive sweating.

Taper Down Leading Up to the Event

Group of men cycling on a road.
Pixabay

Just as it is important to build up time and distance in the saddle over the course of several months, it’s also important to keep rides light and easy the last two weeks prior to the big day. Think of it as an active recovery period. You want to stay sharp and continue riding, but it is very important that you don’t really tire yourself out. This will allow your body to feel at its best for the day of the 100-mile ride while also being fully capable of accomplishing the feat.

During the last two weeks of the ride, shoot for shorter distances. Taper down from a 100-mile practice ride to a 60-mile ride on a long training day. Short training days should include some high-intensity intervals, but they should be shorter ranging from two to three minutes. Continue moving down the scale to a 45-mile ride and let your energy stores really fill up right before the event. Feeling refreshed and ready to go will make riding 100 miles with a group or supported ride all the more fun rather than painful.

Editors' Recommendations

Study: 5 sleep habits that can add years to your life
This study tells you all of the ways you need to get your sleep schedule in check right now
A man getting ready for bed but still on his phone.

The older we get, the angrier we get that we didn't take advantage of those naps as a child. And the more years we see, the more we appreciate how a great night's sleep transforms us from a grumpy Squidward into an upbeat SpongeBob. Though we have more reasons to get less sleep with all of the adult responsibilities, we need not only the proper amount of sleep, but more restful sleep. Good thing there was a study on all of that, and we'll share the highlights.

The top 5 healthy sleep factors
The study was conducted by the American College of Cardiology's Annual Scientific Session with the World Congress of Cardiology and centers around people who are 30 years old.

Read more
The 10 best men’s workout shirts to help you get fit in 2023

There are multiple things to consider when purchasing new workout apparel. You want to make sure you do your due diligence beforehand. When looking for the optimal workout shirt, functionality often takes precedence over style, for most men. After all, a minimalist cotton t-shirt is ideal, but it won't look (or smell) so great after an hour-long workout, especially if your working out, outdoors. That's why, in the past decade, some of our favorite activewear brands like Lululemon, Vuori, and Under Armour have developed breathable fabrics with moisture-wicking and odor-fighting technology that are now practically must-haves for any exercise gear, especially when it comes to making high-quality shirts.

That being said, not all workout tops are created equal. When it comes to finding the right workout fit, make sure it doesn't feel too tight or baggy around your underarms, your shoulders, or across your chest, i.e., the areas you exercise most. We sifted through some of the most popular brands to select the best workout shirts that are as practical as they are fashionable. Here are our top picks for the best men's workout shirts of 2023.

Read more
The best Peloton instructors to match your workout vibe
If you're new to Peloton, here's our guide to help you choose the best trainer to suit your needs and style
Peloton bike at home.

Peloton has become one of the most famous brands in the world of fitness since it was founded back in January 2012. The first Peloton bike was sold in February 2012, and since then, Peloton has become a multi-million dollar business. The main reason for this success is that it offers gym-style workouts without the need for customers to leave the comfort of their own homes.

It's not just the Peloton bikes that have become famous; even the Peloton instructors have become celebrities because of the large international customer base that Peloton has attracted.

Read more