10 steps to 100 miles
Training, nutrition and gear tips to reach your maiden century
“Aim to increase your training volume by 10 % each week f or 12 weeks and include interval training”
01 TIME YOUR TON
You can ride a century at any time of year, but your first attempt will be more enjoyable in the traditional May to September sportive season when the roads are drier and the weather’s warmer. “You can pick a flatter route with a couple of café stops, or go somewhere hilly for an extra challenge,” says Paterson.
02 GET KITTED OUT
Your existing road bike is your ideal two-wheeled companion for your century ride, but make sure you have a good fit as a high saddle or elongated reach will cause aches when you crank up the miles. Fit two bottle cages and an extra frame bag to carry your supplies. And make sure you pack arm warmers, eyewear and a rain jacket. “You’ll need a repair kit, spare tubes, pump and patches, but a CO₂ inflator might be welcome if you get a puncture on such a long ride,” says Paterson.
03 CRANK IT UP
“To build up training, a beginner rider able to ride three times per week might look at doing a big endurance ride, building up from 60mins by around 20-30mins per week, and two interval rides outside or on the turbo,” suggests Paterson. Aim to increase your volume by 10% each week for a period of 12 weeks. “Within your longer rides you could plan a few controlled threshold efforts (at the sort of power or effort you could sustain for an hour). And use any shorter rides to complement your endurance rides with interval efforts of 3-5mins above your threshold heart rate or power.”
04 CORE GAINS
The best way to improve your comfort and control on your century ride is to perform regular core conditioning. “Doing side planks and front planks will strengthen your core and back,” says Paterson. “Your hip flexors, lower back and hamstrings are also trouble areas so keep doing a regular mix of static and dynamic stretches.” Supermans, Bird Dog and Bridge exercises are particularly useful for boosting lower-back strength.
05 DON’T BE A DRAG
Over 100 miles you need all the help you can get, which is
“Go training with friends, as a little friendly competition can be fun, or do the century as a team”
why it’s essential to refine your our aerodynamics. “Around 80% 0% of your drag is from your body so working on your r bike position can be justt as effective as improving your power,” says Paterson. “The most aero positions ons are on the hoods with forearms horizontal and d elbows at 90°, and also on the drops with a relaxed d bend in your elbows to keep your body low.”
06 STEEL YOUR MIND
A century ride will challenge your mind as welll as your body. Doing big miles in training will boost your resilience, ce,
Becominging dehydrated on such a long ride will sap your energy and negatively affect your mood. “Don’t forget to drink plenty, ideally around 500ml per hour, or 800ml if it’s hot,” says EF Pro Cycling nutritionist Will Girling. Using cordial or flavoured energy drink will encourage you to sip more often. so you know how to handle the dark moments. But teaming up with friends will also give you a huge motivational kick. “Go training with friends, as a little friendly competition can be fun, or consider doing doin the century as a team so you can complete it faster with the help of a little drafting,” says Paterson.
08 BE SADDLE HAPPY
Building fitness is only part of the challenge. “You also needn to improve your ‘positional endurance,’” says Paterson. “By that we mean getting used to sitting on a bike for long durations, and making those contact points on the saddle and handlebars more robust.” If you haven’t got a comfy saddle, now’s the time to buy a well-fitted upgrade (check out our saddles buyer’s guide on page 88). We recommend trying a few out to find the one that suits you best.
09 FOLLOW THE NUMBERS
By the time you take on your century challenge, you’ll be fitter and faster, but you still need to master your mind on the day itself. Using a bike computer will help you to accurately monitor your pace and tick off the miles so you feel more in control. “It helps to make this big challenge feel more achievable,” says Paterson.
10 FUEL UP
Devouring 100 miles also means devouring plenty of food. Your body can absorb 60g of glucose (found in energy bars and flapjacks) and 30g of fructose (found in fruit) per hour. “Aiming for around 20g of energy every 20 mins or 30g every 30 mins is a handy way to stay on track,” says nutritionist Will Girling (willgirling.com). “But for a long ride you may need 90g per hour.” Eating a mix of bananas, energy bars, flapjacks and dried fruit will help to maximise your glucose/ fructose intake. “Take some gels for the latter stages when your stomach may not welcome solid food,” he adds.