I’M ABOUT TO DO MY FIRST CENTURY RIDE. ADVICE?
We ask the questions that beginners are dealing with and get answers from the experts...
DAN GUILLEMETTE SPECIALIST CYCLING PERFORMANCE PHYSIOTHERAPIST AT CHHP AND FOR TEAM MITCHELTON SCOTT
“First off, training. If your goal is just to complete the milestone, aim to ride three to four times per week with a couple of longer rides at the weekend – ideally two to four hours. Your longer rides should be done at a good steady pace that you can sustain with a view to completing one 80-85 mile training ride before you take on the event. Try adding some intensity - especially with your shorter rides during the week - it will help build your fitness and stamina. Pay close attention to nutrition and hydration as the biggest barrier to not completing your ride and avoiding the dreaded ‘bonk’. Start getting used to eating and drinking at regular intervals during your rides so that you can maximise your optimal fuelling and hydration strategies. Try a couple of different products so you find an energy gel or drink that suits you best too. Also make sure you eat, sleep and rest well ahead of your event so you’re fresh and recovered from your training efforts. Try to get your bike position checked over too – especially if you are a novice. A bike fit will ensure comfort and reduce any associated injury risk from poor set up. The more comfortable you are the better you will go.”
ROB WAKEFIELD ABCC LEVEL 3 COACH, TRAINING PEAKS LEVEL 2 COACH WITH PROPELLO.NET
“Riding the first 100 miler is a major milestone in a cyclist’s evolution. If you have one planned in the next few months but you’re limited on the time you have to train for it there are ways of making the most of what’s available to you. It always helps to use a calendar or diary to create a training plan, logging the distance, effort and the effects that you feel from every session. Look to build your strength endurance with plenty of tempo intervals. Starting with a total time of 30 minutes, build up to 90 minutes. This will make your legs accustomed to sustained hard efforts. If possible, build two training sessions into one day – do a tempo turbo session in the morning and then a ride in the evening after work for a couple of hours. In the first and second week of a training block aim to do two back-to-back hard rides on a Saturday and Sunday – three hours each day if possible - working in all power zones. On the second day your legs will be tired but going again will build resilience, both physical and mental. Build an endurance ride into your plan every third week of up to five hours duration and follow it with a few easy days for recovery.”
“RIDING THE FIRST 100 MILER IS A MAJOR MILESTONE IN A CYCLIST’S EVOLUTION”