Get Ready with Our 100 Mile Bike Training Plan!

Training for a 100-mile bike ride, often referred to as a “century ride”; is a demanding yet rewarding challenge that requires a well-structured plan, dedication, and careful preparation. Whether you’re a novice cyclist or an experienced rider, following a comprehensive training programme is crucial for success.

We’ll go through the key aspects of training for 100miles on your bike below:

Building a Strong Foundation

Assess Your Current Fitness Level:
Before embarking on a training plan; assess your current fitness level. This helps in setting realistic goals (if you need some help setting goals, click here) and understanding the areas that need improvement. A fitness assessment should include a basic medical check-up, and a self-evaluation of your endurance, strength, and flexibility. One way to achieve this is an FTP test, we’ll be doing a future blog on this, so stay tuned!

Get the Right Gear:
Investing in a good-quality road bike, appropriate clothing, and safety gear such as a helmet, gloves, and lights is essential. Some good quality bib shorts can also be helpful and stop painful saddle sores (more info on that here. Having a good bike fit is a great place to avoid discomfort and injuries. Regular maintenance of your bike is also important to ensure it functions optimally during training and the actual ride.

Make a Training Plan

Build Base Mileage:
Start by gradually increasing your weekly mileage. Begin with shorter rides and progressively lengthen them. Aim to increase your mileage by no more than 10% each week to avoid overuse injuries. Initially, you might start with 20-30 mile rides, building up to longer distances as your fitness improves.

Incorporate Long Rides:
Try to schedule a long ride once a week to build endurance. These rides should be done at a comfortable pace, allowing you to cover distances closer to your goal. For instance, start with a 40-mile ride and incrementally increase the distance each week.

Include Interval Training:
Interval training sessions can really improve your fitness and riding efficiency. This can involve alternating between high-intensity efforts and recovery periods. For example, you might sprint for one minute, followed by two minutes of easy riding, repeated several times.

Focus on Hill Training:
Hills pay the bills! Riding hills builds strength and power. Include hill repeats in your training to prepare for any elevation changes you might encounter during the 100-mile ride. Hill repeats are a useful place to start your interval training too. We wrote a blog on that here!

Rest and Recovery:
Allow time for rest and recovery in your training plan. Rest days and active recovery rides (short, easy rides) help your body repair and strengthen. Overtraining can lead to fatigue and injuries, hindering your progress. Resting is a superpower and it can be difficult to prioritise rest in the same way as training.

Nutrition and Hydration

Eat Right:
Proper nutrition is key to sustaining long rides. Focus on a balanced diet rich in carbohydrates, proteins, and fats. Carbohydrates are particularly important for fuelling long rides. On ride days, eat a substantial meal a couple of hours before heading out and carry energy bars, gels, or snacks to consume during the ride.

Stay Hydrated:
Hydration is crucial, especially on long rides. Drink water regularly and consider electrolyte-replacement drinks to maintain the balance of salts in your body. Dehydration can significantly impair performance and recovery.

Go for it! And most importantly have fun!

If all of this sounds like a lot of work, let KSU Coaching take the hard work out and leave you more time for the fun i.e. riding your bike! We can help with ensuring you do the correct workouts at the correct time with time to recover and get stronger, whilst helping you fit your training around work and family.

Some of the benefits of letting us help you achieve your goal of riding 100miles are:

Personalised Training Plan:
We can create a customised training plan tailored to your fitness level, goals, and schedule. Focusing on the areas that need improvement and adjust the plan as you progress. This means each plan is tailor made for you, with your strengths and weaknesses in mind.

Technique Improvement:
Alongside providing programmed training here at KSU we also offer skills coaching and can provide feedback on your cycling technique; helping you to ride more efficiently and safely. Proper technique can prevent injuries and improve performance.

Motivation and Accountability:
Having a coach provides motivation and accountability. We can help keep you on track, provide encouragement, and help you overcome any mental hurdles. Here at KSU coaching, we know life can often get in the way of training, and the best way to ensure you achieve your goals is to create a great balance with life and training; we’re here to help!

Expert Advice:
Over the years we’ve ridden and raced many 100 mile rides, both on and off roads, we know how it feels deep into a long ride, so you can be sure that we can guide you through the complexities of training, ensuring you’re well-prepared for your century ride.

While there is a lot of work in training for a 100-mile bike ride, with dedication and the right support, you can achieve this remarkable cycling milestone. Incorporating a cycling coach into your training regimen can provide significant benefits, enhancing your preparation and increasing your chances of successfully completing the ride.

If you’d like to chat through how KSU could help you achieve your goals, book a free consultation with Rachel here.