Century Ride Training Plan: How to Conquer 100 Miles
Jan 6, 2025
Century Ride Training Plan: How to Conquer 100 Miles
Jan 6, 2025
Century Ride Training Plan: How to Conquer 100 Miles
Jan 6, 2025
A 100-mile ride, commonly referred to as a century ride, is a big milestone for any cyclist, testing your endurance, strategy, and mental resilience.
Whether this is your first attempt or you're looking to improve on your previous performance, preparing for a century ride requires a well-structured training plan, smart pacing, and a solid nutrition strategy.
This guide will provide you with everything you need to succeed, including a structured training plan to build your fitness and tips for properly fueling your body for long-distance events.
What is a Century Ride?
A century cycling ride is a long-distance biking event or personal challenge where you aim to cover either 100 miles (known as an imperial century) or 100 kilometers (referred to as a metric century) in a single session. These rides are significant milestones of endurance, testing both your physical and mental stamina.
Completing a century ride typically requires the following:
Careful preparation
Proper training
Nutrition
Pacing
Century rides can be organized events where you follow a designated route with support stations for rest, hydration, and snacks. Alternatively, you may choose to undertake the challenge on your own as a self-planned endeavor.
Can you Ride a Century Without Training?
Riding a century (100 miles) without prior training is possible but extremely challenging, depending on your fitness level and cycling experience. Experienced cyclists with a good aerobic base can manage it by pacing themselves and staying fueled. However, even they risk significant fatigue and discomfort.
For beginners or those lacking a foundation in endurance activities, attempting a century ride without preparation is not advisable. The physical demands of pedaling for several hours on end can lead to severe:
Fatigue
Muscle cramps
Saddle soreness
Injury
Additionally, the mental strain of maintaining focus and effort over such a long distance can be overwhelming.
Training for a century ride helps build endurance, increase strength, and prepare your body for prolonged exertion. It also allows you to test your equipment, develop nutrition strategies, and make sure you enjoy the ride rather than merely endure it.
How Long Should You Train For a Century Ride?
Training for a 100-mile cycling ride requires careful planning to build endurance, strength, and confidence. The training duration generally falls between 8–16 weeks, depending on your current fitness level and cycling experience.
For beginners, a 12-week plan is ideal, offering enough time to progress safely and sustainably.
Week-by-Week Training Plan
Weeks 1–4
Focus on building a training base with 3–4 rides each week.
Include one long ride, starting at 20–30 miles, and shorter rides to improve stamina.
Incorporate easy-paced rides and recovery days to prevent overtraining.
Weeks 5–8
Gradually increase your long ride distance by 10–15% weekly, reaching 50–70 miles.
Add hill training or intervals to develop strength and endurance.
Maintain 1–2 easy or recovery rides each week.
Weeks 9–11
Peak training with your longest ride reaching 80–90 miles.
Simulate race-day conditions, including pace, nutrition, and hydration strategies.
Avoid ramping up too quickly to reduce injury risk.
Week 12 Taper
Reduce ride distances by 40–50% to let your body recover. Focus on light rides to keep your legs fresh and practice mental preparation.
By following a structured 12-week plan, you can confidently build the fitness and skills needed to complete a century ride while minimizing risks and maximizing enjoyment.
Measuring Your Functional Threshold Power (FTP)
Testing your Functional Threshold Power (FTP) is a critical step in preparing for a 100-mile ride. It's a valuable metric for tracking your progress, assessing your fitness level, and customizing your training to ensure you're ready for the challenge.
What is FTP?
FTP, or Functional Threshold Power, represents the highest average power you can sustain for approximately one hour. You can think of it as the size of your cycling "engine," a measure of your current fitness level. FTP helps you determine the ideal intensity for your workouts, ensuring they are effective and aligned with your goals.
How to Track Your Progress
To monitor your improvements, test your FTP every 4 to 6 weeks. It's important to use the same method each time for consistency and accuracy. An increasing FTP is a clear indicator that your training is enhancing your power, endurance, and overall cycling performance.
For a comprehensive assessment, also monitor:
Heart Rate: This shows how efficiently your body is working.
Perceived Exertion: This reflects how challenging a ride feels, providing insights beyond just numerical data.
Testing Your FTP
When it comes to FTP tests, the JOIN cycling app offers several reliable options:
Anaerobic Durability Test: This test measures your endurance through short, maximum-effort bursts after warming up. If you can maintain the same speed or power at the end of the session, it indicates strong fatigue resistance.
20-Minute FTP Test: The 20-minute FTP test After a proper warm-up with short sprints, go all out for 20 minutes. Treat it like a time trial, aiming to evenly distribute your energy. It's best done on a quiet, slightly uphill road or indoors with ERG mode disabled.
Aerobic Durability Test: This test involves a thorough warm-up followed by two 12-minute all-out efforts. Maintaining the same speed or power in both indicates good fatigue resistance.
Ramp Test: The Ramp Test starts with a 10-minute warm-up, then increases intensity by 25 watts each minute until you can't continue. Your FTP is 75% of the last minute you completed. If using ERG mode indoors, set your initial FTP at 250 watts. Remember to cool down for at least 10 minutes at 50-60% of your FTP afterward.
Century Training Tips
Embarking on a 100-mile bike ride is an exciting endeavor, but it requires proper preparation to ensure a successful experience. Here are some key strategies to help you get ready for the challenge:
Build a Structured Training Plan
To prepare effectively:
Allocate 8 to 12 weeks for training, particularly if you are new to long-distance cycling.
Gradually increase your mileage by no more than 10 to 15% each week to build endurance safely.
Incorporate one long ride per week, progressively increasing the distance to 80 to 90 miles before tapering off as the ride approaches.
Train Smart
Enhance your performance with interval training to boost speed, power, and stamina. Find a sustainable pace to avoid burnout early in your training. Utilize long rides to experiment with nutrition, pacing, and gear, ensuring you know what works best for you on the day of the event.
Prioritize Nutrition and Hydration
Plan to consume 30 to 60 grams of carbohydrates each hour while riding. Options such as:
Energy gels
Bars
Bananas, or
Sandwiches are effective.
Hydration is equally important; aim for 500 to 750 ml of fluid per hour, alternating between water and electrolyte drinks. Additionally, eat a carbohydrate-rich meal 2 to 3 hours prior to your ride to ensure optimal energy levels.
Focus on Comfort
Proper bike fit is crucial to prevent discomfort and injury. Invest in suitable gear, including padded cycling shorts, a breathable jersey, and gloves. Consider using chamois cream for added comfort and schedule short breaks during long rides as needed.
Avoid Overtraining
Incorporate 1 to 2 rest days each week or engage in light recovery rides to allow your body to recuperate. Stay attuned to any signs of fatigue or soreness, and be willing to modify your training plan accordingly.
Taper Before the Big Day
In the final week leading up to your ride, reduce your training volume by 40 to 50% to help your body recover and prepare for performance on the event day. We'll look at tapering in depth a bit later.
Plan for Event Day
Familiarize yourself with the course and its elevation profile ahead of time. Dress in layers suitable for varying weather, and include rain gear if necessary. Prepare a repair kit with a spare tube, multi-tool, tire levers, a pump, and snacks.
Focus on Mental Preparation
Break the ride into smaller segments or checkpoints to make it seem less daunting. Remind yourself of your training accomplishments and aim to enjoy the journey.
By implementing these strategies, you'll not only develop the necessary fitness to complete your first-century ride but also greatly improve the overall experience, transforming it into a rewarding achievement.
Avoiding Injuries
Training for a 100-mile ride presents a great challenge, but it’s important to avoid injuries while preparing. Here are some key tips for beginners to ensure safe and effective training.
Gradually Increase the Duration of Your Training Sessions
It’s critical to gradually increase the duration of your rides to build endurance without overloading your body. Start with shorter rides and progressively add miles each week. Avoid jumping straight into long rides; instead, aim to increase your distance by no more than 10% to 15% per week. This approach gives your muscles and joints time to adapt.
Include Interval Training
Interval training is an effective way to build strength and speed while minimizing the risk of injury. Incorporate sessions that feature high-intensity intervals followed by recovery periods to improve your cardiovascular fitness and power output.
This type of training helps you develop endurance and efficiency, preparing you for the varying pace of a 100-mile ride. Just be sure to allow adequate recovery between interval workouts to prevent overtraining.
Fuel with Carbohydrates for Energy
Long training sessions requires sufficient fuel to prevent exhaustion and muscle fatigue. Focus on training your body to utilize carbs as a primary energy source. Make it a habit to consume carb-rich foods before and during your rides to ensure your muscles have enough glycogen for endurance.
Practice your hydration and fueling strategies during training rides to simulate race-day conditions and determine what works best for your body. By following these tips, you’ll build your endurance progressively, enhance your power, and fuel your rides effectively while minimizing the risk of injury.
Century Training Workout Examples
The three workouts below are designed to help you develop the endurance, power, efficiency, and mental resilience necessary to complete a 100-mile bike ride. By including structured intervals, long-duration rides, and cadence-focused training, you'll prepare your body to confidently handle the challenges of a century ride. Each workout targets elements such as aerobic capacity, fatigue resistance, sustained power, and recovery
1. Intensive Endurance 3-Hours
This 3-hour endurance workout is an excellent way to prepare for a 100-mile ride, as it helps you build endurance, improve efficiency, and develop the ability to maintain effort over long distances.
Builds Endurance for Long Rides
Alternating between different intensities within the endurance zone mimics the varied efforts you might encounter on a century ride, such as hills, headwinds, or changes in pace. The 30-minute intervals challenge your body to maintain energy output over a significant period, which is crucial for completing a 100-mile ride.
Improves Cycling Efficiency
Maintaining a cadence of around 90 RPM helps you find your optimal rhythm. This pedaling efficiency reduces fatigue over long distances and conserves energy. Riding at a consistent cadence trains your muscles to work more efficiently, enhancing overall cycling performance.
Enhances Fatigue Resistance
Training within the endurance zone helps improve your aerobic capacity and teaches your body to use energy stores more effectively, which delays fatigue during long rides. The structured changes in effort simulate the demands of a long ride, preparing you both physically and mentally for challenges.
2. 12 X 4 Min Intensive Endurance 5-Hours
This interval-based cycling workout is an essential preparation tool for your 100-mile bike ride, combining high-intensity intervals, endurance riding, and cadence practice to improve your stamina, strength, and efficiency.
Develops Sustainable Power
4-minute bursts in the intensive zone help build your ability to sustain harder efforts, such as climbing or sprinting. The 5-hour duration simulates the energy demands of a century ride, increasing your resilience for long distances.
Enhances Aerobic Capacity
This workout strengthens both your aerobic and anaerobic systems, allowing for quicker recovery and steadier pacing. 1-minute rest intervals are included to help train efficient recovery, which is essential for long rides.
Improves Efficiency
Focusing on a specific cadence optimizes your pedaling technique, thereby reducing fatigue. Alternating between high and low intensities helps distribute your energy evenly throughout the ride.
Builds Mental Toughness
Combining intense intervals with long durations enhances both your focus and determination, effectively preparing you for the challenges of a century ride.
3. Easy Endurance 5 Hours
This 5-hour easy endurance workout is essential for preparing for a 100-mile bike ride, as it improves foundational fitness, efficiency, and mental readiness.
Builds Aerobic Endurance
Riding for 5 hours at a steady pace strengthens your aerobic system and improves your endurance for long rides. The lower intensity promotes fat utilization, allowing you to preserve glycogen for harder efforts during the ride.
Improves Cycling Efficiency
Maintaining an optimal cadence boosts pedaling efficiency and minimizes muscle strain. Training in the endurance zone helps you manage your energy effectively, reducing the risk of fatigue.
Mimics Ride Duration
Long rides prepare both your body and mind for extended periods in the saddle. This workout will also help you refine your bike fit and riding posture, preventing discomfort and injuries.
Nutrition for Cycling 100+ Miles
Proper nutrition is critical for completing a 100-mile ride, as it provides sustained energy and optimal performance. Here's how to fuel effectively during training and on the big day:
Training Nutrition
Daily Nutrition: Focus on a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. Incorporate cycling-friendly foods such as oats, brown rice, fruits, vegetables, nuts, and lean meats.
Pre-Ride Meals: Consume a carbohydrate-rich meal 2–3 hours before your training rides. Examples include oatmeal with banana or rice with chicken. Make sure to stay hydrated throughout the day.
During Training Rides: Aim to consume 30–60 grams of carbohydrates per hour through options like energy gels, bananas, or sports drinks. Practice your eating and drinking strategies to avoid gastrointestinal issues on race day.
Post-Ride Recovery: Replenish glycogen stores within 30 minutes by consuming a carbohydrate-to-protein ratio of 3:1. Good choices are a smoothie or a high-quality chocolate milk. Follow this with a balanced meal later to support muscle recovery.
Event Day Nutrition
Pre-Ride Meal: Have a familiar, high-carbohydrate breakfast 2–3 hours before the ride. Options include toast with peanut butter and honey or a bowl of porridge.
During the Ride: Fuel consistently by aiming for 60–90 grams of carbohydrates per hour, using energy bars, chews, gels, or light sandwiches. Stay hydrated by drinking 500–750 ml of fluid per hour, alternating between water and electrolyte drinks. To prevent bonking, start eating and drinking early, even if you don't feel hungry or thirsty.
Post-Ride Recovery: Rehydrate and consume a recovery meal that combines carbohydrates and protein. Examples include rice with chicken and vegetables or a protein shake with fruit.
Bonus Tips for Success
Test your race-day nutrition during long training rides.
Use foods and supplements that your stomach can tolerate.
Carry extra snacks and hydration supplies for emergencies.
Stick to your nutrition plan, but be prepared to adjust it based on conditions like heat or unexpected delays.
How Many Calories Should You Eat On a Century Ride?
During a century ride, you should aim to consume between 200 and 300 calories per hour. This totals approximately 1,600 to 3,000 calories, depending on the duration, intensity, and your individual needs. Focus on carb-rich snacks, like energy bars, gels, or bananas, and ensure you stay hydrated with electrolytes.
Tapering Before Your Century Ride
Tapering refers to the intentional reduction of training volume, intensity, or frequency as you approach a key event. This phase is crucial for allowing your body to recover, reducing fatigue, and optimizing performance. Incorporating rest days plays a vital role in ensuring full recovery and readiness.
Why is Tapering Important for a 100-Mile Ride?
Tapering is essential for striking the right balance between fitness and fatigue. While training builds endurance, excessive fatigue from strenuous workouts can hinder performance. The main objective of tapering is to decrease fatigue without compromising fitness so you have maximum energy and strength for the 100-mile ride.
Physiological benefits of tapering include:
Replenished glycogen stores
Improved muscle recovery and
Increased red blood cell production (factors that enhance stamina and power output)
How to Taper Effectively
For a 100-mile ride, aim to taper for 5 to 14 days by reducing your training volume by 40 to 60% while keeping the intensity and frequency of your workouts consistent. Make sure that your remaining sessions reflect the demands of the event to maintain your conditioning. The duration of your taper should be balanced, as tapering that is too short or too long can adversely affect your performance.
Practical Considerations
Tapering is most beneficial for big events like a 100-mile ride. If you have multiple goals, it's important to prioritize them to avoid excessive tapering, which could lead to a loss of fitness. Keep in mind that external factors such as:
Travel
Changes in climate, or
Altitude can significantly influence your tapering strategy.
With over 400 workouts to choose from, working with the JOIN cycling app can help you develop a customized tapering plan tailored to your specific needs and goals.
Stay on Track with a Dynamic Training Plan
Training for a 100-mile ride can be challenging. Finding the right balance between making progress and avoiding overtraining or injuries can feel overwhelming. However, with JOIN, it doesn't have to be that way.
JOIN simplifies your training by offering dynamic plans that adapt to your unique needs. Whether you're juggling a busy schedule while preparing for a 100-mile ride, JOIN's innovative technology adjusts your training plan based on your perceived exertion, fatigue levels, and performance.
Say goodbye to rigid training schedules and welcome personalized cycling guidance that peps you for your 100-miler. Let JOIN handle the hard work so you can concentrate on the ride.
Try Join for free and achieve your century ride goal.
A 100-mile ride, commonly referred to as a century ride, is a big milestone for any cyclist, testing your endurance, strategy, and mental resilience.
Whether this is your first attempt or you're looking to improve on your previous performance, preparing for a century ride requires a well-structured training plan, smart pacing, and a solid nutrition strategy.
This guide will provide you with everything you need to succeed, including a structured training plan to build your fitness and tips for properly fueling your body for long-distance events.
What is a Century Ride?
A century cycling ride is a long-distance biking event or personal challenge where you aim to cover either 100 miles (known as an imperial century) or 100 kilometers (referred to as a metric century) in a single session. These rides are significant milestones of endurance, testing both your physical and mental stamina.
Completing a century ride typically requires the following:
Careful preparation
Proper training
Nutrition
Pacing
Century rides can be organized events where you follow a designated route with support stations for rest, hydration, and snacks. Alternatively, you may choose to undertake the challenge on your own as a self-planned endeavor.
Can you Ride a Century Without Training?
Riding a century (100 miles) without prior training is possible but extremely challenging, depending on your fitness level and cycling experience. Experienced cyclists with a good aerobic base can manage it by pacing themselves and staying fueled. However, even they risk significant fatigue and discomfort.
For beginners or those lacking a foundation in endurance activities, attempting a century ride without preparation is not advisable. The physical demands of pedaling for several hours on end can lead to severe:
Fatigue
Muscle cramps
Saddle soreness
Injury
Additionally, the mental strain of maintaining focus and effort over such a long distance can be overwhelming.
Training for a century ride helps build endurance, increase strength, and prepare your body for prolonged exertion. It also allows you to test your equipment, develop nutrition strategies, and make sure you enjoy the ride rather than merely endure it.
How Long Should You Train For a Century Ride?
Training for a 100-mile cycling ride requires careful planning to build endurance, strength, and confidence. The training duration generally falls between 8–16 weeks, depending on your current fitness level and cycling experience.
For beginners, a 12-week plan is ideal, offering enough time to progress safely and sustainably.
Week-by-Week Training Plan
Weeks 1–4
Focus on building a training base with 3–4 rides each week.
Include one long ride, starting at 20–30 miles, and shorter rides to improve stamina.
Incorporate easy-paced rides and recovery days to prevent overtraining.
Weeks 5–8
Gradually increase your long ride distance by 10–15% weekly, reaching 50–70 miles.
Add hill training or intervals to develop strength and endurance.
Maintain 1–2 easy or recovery rides each week.
Weeks 9–11
Peak training with your longest ride reaching 80–90 miles.
Simulate race-day conditions, including pace, nutrition, and hydration strategies.
Avoid ramping up too quickly to reduce injury risk.
Week 12 Taper
Reduce ride distances by 40–50% to let your body recover. Focus on light rides to keep your legs fresh and practice mental preparation.
By following a structured 12-week plan, you can confidently build the fitness and skills needed to complete a century ride while minimizing risks and maximizing enjoyment.
Measuring Your Functional Threshold Power (FTP)
Testing your Functional Threshold Power (FTP) is a critical step in preparing for a 100-mile ride. It's a valuable metric for tracking your progress, assessing your fitness level, and customizing your training to ensure you're ready for the challenge.
What is FTP?
FTP, or Functional Threshold Power, represents the highest average power you can sustain for approximately one hour. You can think of it as the size of your cycling "engine," a measure of your current fitness level. FTP helps you determine the ideal intensity for your workouts, ensuring they are effective and aligned with your goals.
How to Track Your Progress
To monitor your improvements, test your FTP every 4 to 6 weeks. It's important to use the same method each time for consistency and accuracy. An increasing FTP is a clear indicator that your training is enhancing your power, endurance, and overall cycling performance.
For a comprehensive assessment, also monitor:
Heart Rate: This shows how efficiently your body is working.
Perceived Exertion: This reflects how challenging a ride feels, providing insights beyond just numerical data.
Testing Your FTP
When it comes to FTP tests, the JOIN cycling app offers several reliable options:
Anaerobic Durability Test: This test measures your endurance through short, maximum-effort bursts after warming up. If you can maintain the same speed or power at the end of the session, it indicates strong fatigue resistance.
20-Minute FTP Test: The 20-minute FTP test After a proper warm-up with short sprints, go all out for 20 minutes. Treat it like a time trial, aiming to evenly distribute your energy. It's best done on a quiet, slightly uphill road or indoors with ERG mode disabled.
Aerobic Durability Test: This test involves a thorough warm-up followed by two 12-minute all-out efforts. Maintaining the same speed or power in both indicates good fatigue resistance.
Ramp Test: The Ramp Test starts with a 10-minute warm-up, then increases intensity by 25 watts each minute until you can't continue. Your FTP is 75% of the last minute you completed. If using ERG mode indoors, set your initial FTP at 250 watts. Remember to cool down for at least 10 minutes at 50-60% of your FTP afterward.
Century Training Tips
Embarking on a 100-mile bike ride is an exciting endeavor, but it requires proper preparation to ensure a successful experience. Here are some key strategies to help you get ready for the challenge:
Build a Structured Training Plan
To prepare effectively:
Allocate 8 to 12 weeks for training, particularly if you are new to long-distance cycling.
Gradually increase your mileage by no more than 10 to 15% each week to build endurance safely.
Incorporate one long ride per week, progressively increasing the distance to 80 to 90 miles before tapering off as the ride approaches.
Train Smart
Enhance your performance with interval training to boost speed, power, and stamina. Find a sustainable pace to avoid burnout early in your training. Utilize long rides to experiment with nutrition, pacing, and gear, ensuring you know what works best for you on the day of the event.
Prioritize Nutrition and Hydration
Plan to consume 30 to 60 grams of carbohydrates each hour while riding. Options such as:
Energy gels
Bars
Bananas, or
Sandwiches are effective.
Hydration is equally important; aim for 500 to 750 ml of fluid per hour, alternating between water and electrolyte drinks. Additionally, eat a carbohydrate-rich meal 2 to 3 hours prior to your ride to ensure optimal energy levels.
Focus on Comfort
Proper bike fit is crucial to prevent discomfort and injury. Invest in suitable gear, including padded cycling shorts, a breathable jersey, and gloves. Consider using chamois cream for added comfort and schedule short breaks during long rides as needed.
Avoid Overtraining
Incorporate 1 to 2 rest days each week or engage in light recovery rides to allow your body to recuperate. Stay attuned to any signs of fatigue or soreness, and be willing to modify your training plan accordingly.
Taper Before the Big Day
In the final week leading up to your ride, reduce your training volume by 40 to 50% to help your body recover and prepare for performance on the event day. We'll look at tapering in depth a bit later.
Plan for Event Day
Familiarize yourself with the course and its elevation profile ahead of time. Dress in layers suitable for varying weather, and include rain gear if necessary. Prepare a repair kit with a spare tube, multi-tool, tire levers, a pump, and snacks.
Focus on Mental Preparation
Break the ride into smaller segments or checkpoints to make it seem less daunting. Remind yourself of your training accomplishments and aim to enjoy the journey.
By implementing these strategies, you'll not only develop the necessary fitness to complete your first-century ride but also greatly improve the overall experience, transforming it into a rewarding achievement.
Avoiding Injuries
Training for a 100-mile ride presents a great challenge, but it’s important to avoid injuries while preparing. Here are some key tips for beginners to ensure safe and effective training.
Gradually Increase the Duration of Your Training Sessions
It’s critical to gradually increase the duration of your rides to build endurance without overloading your body. Start with shorter rides and progressively add miles each week. Avoid jumping straight into long rides; instead, aim to increase your distance by no more than 10% to 15% per week. This approach gives your muscles and joints time to adapt.
Include Interval Training
Interval training is an effective way to build strength and speed while minimizing the risk of injury. Incorporate sessions that feature high-intensity intervals followed by recovery periods to improve your cardiovascular fitness and power output.
This type of training helps you develop endurance and efficiency, preparing you for the varying pace of a 100-mile ride. Just be sure to allow adequate recovery between interval workouts to prevent overtraining.
Fuel with Carbohydrates for Energy
Long training sessions requires sufficient fuel to prevent exhaustion and muscle fatigue. Focus on training your body to utilize carbs as a primary energy source. Make it a habit to consume carb-rich foods before and during your rides to ensure your muscles have enough glycogen for endurance.
Practice your hydration and fueling strategies during training rides to simulate race-day conditions and determine what works best for your body. By following these tips, you’ll build your endurance progressively, enhance your power, and fuel your rides effectively while minimizing the risk of injury.
Century Training Workout Examples
The three workouts below are designed to help you develop the endurance, power, efficiency, and mental resilience necessary to complete a 100-mile bike ride. By including structured intervals, long-duration rides, and cadence-focused training, you'll prepare your body to confidently handle the challenges of a century ride. Each workout targets elements such as aerobic capacity, fatigue resistance, sustained power, and recovery
1. Intensive Endurance 3-Hours
This 3-hour endurance workout is an excellent way to prepare for a 100-mile ride, as it helps you build endurance, improve efficiency, and develop the ability to maintain effort over long distances.
Builds Endurance for Long Rides
Alternating between different intensities within the endurance zone mimics the varied efforts you might encounter on a century ride, such as hills, headwinds, or changes in pace. The 30-minute intervals challenge your body to maintain energy output over a significant period, which is crucial for completing a 100-mile ride.
Improves Cycling Efficiency
Maintaining a cadence of around 90 RPM helps you find your optimal rhythm. This pedaling efficiency reduces fatigue over long distances and conserves energy. Riding at a consistent cadence trains your muscles to work more efficiently, enhancing overall cycling performance.
Enhances Fatigue Resistance
Training within the endurance zone helps improve your aerobic capacity and teaches your body to use energy stores more effectively, which delays fatigue during long rides. The structured changes in effort simulate the demands of a long ride, preparing you both physically and mentally for challenges.
2. 12 X 4 Min Intensive Endurance 5-Hours
This interval-based cycling workout is an essential preparation tool for your 100-mile bike ride, combining high-intensity intervals, endurance riding, and cadence practice to improve your stamina, strength, and efficiency.
Develops Sustainable Power
4-minute bursts in the intensive zone help build your ability to sustain harder efforts, such as climbing or sprinting. The 5-hour duration simulates the energy demands of a century ride, increasing your resilience for long distances.
Enhances Aerobic Capacity
This workout strengthens both your aerobic and anaerobic systems, allowing for quicker recovery and steadier pacing. 1-minute rest intervals are included to help train efficient recovery, which is essential for long rides.
Improves Efficiency
Focusing on a specific cadence optimizes your pedaling technique, thereby reducing fatigue. Alternating between high and low intensities helps distribute your energy evenly throughout the ride.
Builds Mental Toughness
Combining intense intervals with long durations enhances both your focus and determination, effectively preparing you for the challenges of a century ride.
3. Easy Endurance 5 Hours
This 5-hour easy endurance workout is essential for preparing for a 100-mile bike ride, as it improves foundational fitness, efficiency, and mental readiness.
Builds Aerobic Endurance
Riding for 5 hours at a steady pace strengthens your aerobic system and improves your endurance for long rides. The lower intensity promotes fat utilization, allowing you to preserve glycogen for harder efforts during the ride.
Improves Cycling Efficiency
Maintaining an optimal cadence boosts pedaling efficiency and minimizes muscle strain. Training in the endurance zone helps you manage your energy effectively, reducing the risk of fatigue.
Mimics Ride Duration
Long rides prepare both your body and mind for extended periods in the saddle. This workout will also help you refine your bike fit and riding posture, preventing discomfort and injuries.
Nutrition for Cycling 100+ Miles
Proper nutrition is critical for completing a 100-mile ride, as it provides sustained energy and optimal performance. Here's how to fuel effectively during training and on the big day:
Training Nutrition
Daily Nutrition: Focus on a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. Incorporate cycling-friendly foods such as oats, brown rice, fruits, vegetables, nuts, and lean meats.
Pre-Ride Meals: Consume a carbohydrate-rich meal 2–3 hours before your training rides. Examples include oatmeal with banana or rice with chicken. Make sure to stay hydrated throughout the day.
During Training Rides: Aim to consume 30–60 grams of carbohydrates per hour through options like energy gels, bananas, or sports drinks. Practice your eating and drinking strategies to avoid gastrointestinal issues on race day.
Post-Ride Recovery: Replenish glycogen stores within 30 minutes by consuming a carbohydrate-to-protein ratio of 3:1. Good choices are a smoothie or a high-quality chocolate milk. Follow this with a balanced meal later to support muscle recovery.
Event Day Nutrition
Pre-Ride Meal: Have a familiar, high-carbohydrate breakfast 2–3 hours before the ride. Options include toast with peanut butter and honey or a bowl of porridge.
During the Ride: Fuel consistently by aiming for 60–90 grams of carbohydrates per hour, using energy bars, chews, gels, or light sandwiches. Stay hydrated by drinking 500–750 ml of fluid per hour, alternating between water and electrolyte drinks. To prevent bonking, start eating and drinking early, even if you don't feel hungry or thirsty.
Post-Ride Recovery: Rehydrate and consume a recovery meal that combines carbohydrates and protein. Examples include rice with chicken and vegetables or a protein shake with fruit.
Bonus Tips for Success
Test your race-day nutrition during long training rides.
Use foods and supplements that your stomach can tolerate.
Carry extra snacks and hydration supplies for emergencies.
Stick to your nutrition plan, but be prepared to adjust it based on conditions like heat or unexpected delays.
How Many Calories Should You Eat On a Century Ride?
During a century ride, you should aim to consume between 200 and 300 calories per hour. This totals approximately 1,600 to 3,000 calories, depending on the duration, intensity, and your individual needs. Focus on carb-rich snacks, like energy bars, gels, or bananas, and ensure you stay hydrated with electrolytes.
Tapering Before Your Century Ride
Tapering refers to the intentional reduction of training volume, intensity, or frequency as you approach a key event. This phase is crucial for allowing your body to recover, reducing fatigue, and optimizing performance. Incorporating rest days plays a vital role in ensuring full recovery and readiness.
Why is Tapering Important for a 100-Mile Ride?
Tapering is essential for striking the right balance between fitness and fatigue. While training builds endurance, excessive fatigue from strenuous workouts can hinder performance. The main objective of tapering is to decrease fatigue without compromising fitness so you have maximum energy and strength for the 100-mile ride.
Physiological benefits of tapering include:
Replenished glycogen stores
Improved muscle recovery and
Increased red blood cell production (factors that enhance stamina and power output)
How to Taper Effectively
For a 100-mile ride, aim to taper for 5 to 14 days by reducing your training volume by 40 to 60% while keeping the intensity and frequency of your workouts consistent. Make sure that your remaining sessions reflect the demands of the event to maintain your conditioning. The duration of your taper should be balanced, as tapering that is too short or too long can adversely affect your performance.
Practical Considerations
Tapering is most beneficial for big events like a 100-mile ride. If you have multiple goals, it's important to prioritize them to avoid excessive tapering, which could lead to a loss of fitness. Keep in mind that external factors such as:
Travel
Changes in climate, or
Altitude can significantly influence your tapering strategy.
With over 400 workouts to choose from, working with the JOIN cycling app can help you develop a customized tapering plan tailored to your specific needs and goals.
Stay on Track with a Dynamic Training Plan
Training for a 100-mile ride can be challenging. Finding the right balance between making progress and avoiding overtraining or injuries can feel overwhelming. However, with JOIN, it doesn't have to be that way.
JOIN simplifies your training by offering dynamic plans that adapt to your unique needs. Whether you're juggling a busy schedule while preparing for a 100-mile ride, JOIN's innovative technology adjusts your training plan based on your perceived exertion, fatigue levels, and performance.
Say goodbye to rigid training schedules and welcome personalized cycling guidance that peps you for your 100-miler. Let JOIN handle the hard work so you can concentrate on the ride.
Try Join for free and achieve your century ride goal.
A 100-mile ride, commonly referred to as a century ride, is a big milestone for any cyclist, testing your endurance, strategy, and mental resilience.
Whether this is your first attempt or you're looking to improve on your previous performance, preparing for a century ride requires a well-structured training plan, smart pacing, and a solid nutrition strategy.
This guide will provide you with everything you need to succeed, including a structured training plan to build your fitness and tips for properly fueling your body for long-distance events.
What is a Century Ride?
A century cycling ride is a long-distance biking event or personal challenge where you aim to cover either 100 miles (known as an imperial century) or 100 kilometers (referred to as a metric century) in a single session. These rides are significant milestones of endurance, testing both your physical and mental stamina.
Completing a century ride typically requires the following:
Careful preparation
Proper training
Nutrition
Pacing
Century rides can be organized events where you follow a designated route with support stations for rest, hydration, and snacks. Alternatively, you may choose to undertake the challenge on your own as a self-planned endeavor.
Can you Ride a Century Without Training?
Riding a century (100 miles) without prior training is possible but extremely challenging, depending on your fitness level and cycling experience. Experienced cyclists with a good aerobic base can manage it by pacing themselves and staying fueled. However, even they risk significant fatigue and discomfort.
For beginners or those lacking a foundation in endurance activities, attempting a century ride without preparation is not advisable. The physical demands of pedaling for several hours on end can lead to severe:
Fatigue
Muscle cramps
Saddle soreness
Injury
Additionally, the mental strain of maintaining focus and effort over such a long distance can be overwhelming.
Training for a century ride helps build endurance, increase strength, and prepare your body for prolonged exertion. It also allows you to test your equipment, develop nutrition strategies, and make sure you enjoy the ride rather than merely endure it.
How Long Should You Train For a Century Ride?
Training for a 100-mile cycling ride requires careful planning to build endurance, strength, and confidence. The training duration generally falls between 8–16 weeks, depending on your current fitness level and cycling experience.
For beginners, a 12-week plan is ideal, offering enough time to progress safely and sustainably.
Week-by-Week Training Plan
Weeks 1–4
Focus on building a training base with 3–4 rides each week.
Include one long ride, starting at 20–30 miles, and shorter rides to improve stamina.
Incorporate easy-paced rides and recovery days to prevent overtraining.
Weeks 5–8
Gradually increase your long ride distance by 10–15% weekly, reaching 50–70 miles.
Add hill training or intervals to develop strength and endurance.
Maintain 1–2 easy or recovery rides each week.
Weeks 9–11
Peak training with your longest ride reaching 80–90 miles.
Simulate race-day conditions, including pace, nutrition, and hydration strategies.
Avoid ramping up too quickly to reduce injury risk.
Week 12 Taper
Reduce ride distances by 40–50% to let your body recover. Focus on light rides to keep your legs fresh and practice mental preparation.
By following a structured 12-week plan, you can confidently build the fitness and skills needed to complete a century ride while minimizing risks and maximizing enjoyment.
Measuring Your Functional Threshold Power (FTP)
Testing your Functional Threshold Power (FTP) is a critical step in preparing for a 100-mile ride. It's a valuable metric for tracking your progress, assessing your fitness level, and customizing your training to ensure you're ready for the challenge.
What is FTP?
FTP, or Functional Threshold Power, represents the highest average power you can sustain for approximately one hour. You can think of it as the size of your cycling "engine," a measure of your current fitness level. FTP helps you determine the ideal intensity for your workouts, ensuring they are effective and aligned with your goals.
How to Track Your Progress
To monitor your improvements, test your FTP every 4 to 6 weeks. It's important to use the same method each time for consistency and accuracy. An increasing FTP is a clear indicator that your training is enhancing your power, endurance, and overall cycling performance.
For a comprehensive assessment, also monitor:
Heart Rate: This shows how efficiently your body is working.
Perceived Exertion: This reflects how challenging a ride feels, providing insights beyond just numerical data.
Testing Your FTP
When it comes to FTP tests, the JOIN cycling app offers several reliable options:
Anaerobic Durability Test: This test measures your endurance through short, maximum-effort bursts after warming up. If you can maintain the same speed or power at the end of the session, it indicates strong fatigue resistance.
20-Minute FTP Test: The 20-minute FTP test After a proper warm-up with short sprints, go all out for 20 minutes. Treat it like a time trial, aiming to evenly distribute your energy. It's best done on a quiet, slightly uphill road or indoors with ERG mode disabled.
Aerobic Durability Test: This test involves a thorough warm-up followed by two 12-minute all-out efforts. Maintaining the same speed or power in both indicates good fatigue resistance.
Ramp Test: The Ramp Test starts with a 10-minute warm-up, then increases intensity by 25 watts each minute until you can't continue. Your FTP is 75% of the last minute you completed. If using ERG mode indoors, set your initial FTP at 250 watts. Remember to cool down for at least 10 minutes at 50-60% of your FTP afterward.
Century Training Tips
Embarking on a 100-mile bike ride is an exciting endeavor, but it requires proper preparation to ensure a successful experience. Here are some key strategies to help you get ready for the challenge:
Build a Structured Training Plan
To prepare effectively:
Allocate 8 to 12 weeks for training, particularly if you are new to long-distance cycling.
Gradually increase your mileage by no more than 10 to 15% each week to build endurance safely.
Incorporate one long ride per week, progressively increasing the distance to 80 to 90 miles before tapering off as the ride approaches.
Train Smart
Enhance your performance with interval training to boost speed, power, and stamina. Find a sustainable pace to avoid burnout early in your training. Utilize long rides to experiment with nutrition, pacing, and gear, ensuring you know what works best for you on the day of the event.
Prioritize Nutrition and Hydration
Plan to consume 30 to 60 grams of carbohydrates each hour while riding. Options such as:
Energy gels
Bars
Bananas, or
Sandwiches are effective.
Hydration is equally important; aim for 500 to 750 ml of fluid per hour, alternating between water and electrolyte drinks. Additionally, eat a carbohydrate-rich meal 2 to 3 hours prior to your ride to ensure optimal energy levels.
Focus on Comfort
Proper bike fit is crucial to prevent discomfort and injury. Invest in suitable gear, including padded cycling shorts, a breathable jersey, and gloves. Consider using chamois cream for added comfort and schedule short breaks during long rides as needed.
Avoid Overtraining
Incorporate 1 to 2 rest days each week or engage in light recovery rides to allow your body to recuperate. Stay attuned to any signs of fatigue or soreness, and be willing to modify your training plan accordingly.
Taper Before the Big Day
In the final week leading up to your ride, reduce your training volume by 40 to 50% to help your body recover and prepare for performance on the event day. We'll look at tapering in depth a bit later.
Plan for Event Day
Familiarize yourself with the course and its elevation profile ahead of time. Dress in layers suitable for varying weather, and include rain gear if necessary. Prepare a repair kit with a spare tube, multi-tool, tire levers, a pump, and snacks.
Focus on Mental Preparation
Break the ride into smaller segments or checkpoints to make it seem less daunting. Remind yourself of your training accomplishments and aim to enjoy the journey.
By implementing these strategies, you'll not only develop the necessary fitness to complete your first-century ride but also greatly improve the overall experience, transforming it into a rewarding achievement.
Avoiding Injuries
Training for a 100-mile ride presents a great challenge, but it’s important to avoid injuries while preparing. Here are some key tips for beginners to ensure safe and effective training.
Gradually Increase the Duration of Your Training Sessions
It’s critical to gradually increase the duration of your rides to build endurance without overloading your body. Start with shorter rides and progressively add miles each week. Avoid jumping straight into long rides; instead, aim to increase your distance by no more than 10% to 15% per week. This approach gives your muscles and joints time to adapt.
Include Interval Training
Interval training is an effective way to build strength and speed while minimizing the risk of injury. Incorporate sessions that feature high-intensity intervals followed by recovery periods to improve your cardiovascular fitness and power output.
This type of training helps you develop endurance and efficiency, preparing you for the varying pace of a 100-mile ride. Just be sure to allow adequate recovery between interval workouts to prevent overtraining.
Fuel with Carbohydrates for Energy
Long training sessions requires sufficient fuel to prevent exhaustion and muscle fatigue. Focus on training your body to utilize carbs as a primary energy source. Make it a habit to consume carb-rich foods before and during your rides to ensure your muscles have enough glycogen for endurance.
Practice your hydration and fueling strategies during training rides to simulate race-day conditions and determine what works best for your body. By following these tips, you’ll build your endurance progressively, enhance your power, and fuel your rides effectively while minimizing the risk of injury.
Century Training Workout Examples
The three workouts below are designed to help you develop the endurance, power, efficiency, and mental resilience necessary to complete a 100-mile bike ride. By including structured intervals, long-duration rides, and cadence-focused training, you'll prepare your body to confidently handle the challenges of a century ride. Each workout targets elements such as aerobic capacity, fatigue resistance, sustained power, and recovery
1. Intensive Endurance 3-Hours
This 3-hour endurance workout is an excellent way to prepare for a 100-mile ride, as it helps you build endurance, improve efficiency, and develop the ability to maintain effort over long distances.
Builds Endurance for Long Rides
Alternating between different intensities within the endurance zone mimics the varied efforts you might encounter on a century ride, such as hills, headwinds, or changes in pace. The 30-minute intervals challenge your body to maintain energy output over a significant period, which is crucial for completing a 100-mile ride.
Improves Cycling Efficiency
Maintaining a cadence of around 90 RPM helps you find your optimal rhythm. This pedaling efficiency reduces fatigue over long distances and conserves energy. Riding at a consistent cadence trains your muscles to work more efficiently, enhancing overall cycling performance.
Enhances Fatigue Resistance
Training within the endurance zone helps improve your aerobic capacity and teaches your body to use energy stores more effectively, which delays fatigue during long rides. The structured changes in effort simulate the demands of a long ride, preparing you both physically and mentally for challenges.
2. 12 X 4 Min Intensive Endurance 5-Hours
This interval-based cycling workout is an essential preparation tool for your 100-mile bike ride, combining high-intensity intervals, endurance riding, and cadence practice to improve your stamina, strength, and efficiency.
Develops Sustainable Power
4-minute bursts in the intensive zone help build your ability to sustain harder efforts, such as climbing or sprinting. The 5-hour duration simulates the energy demands of a century ride, increasing your resilience for long distances.
Enhances Aerobic Capacity
This workout strengthens both your aerobic and anaerobic systems, allowing for quicker recovery and steadier pacing. 1-minute rest intervals are included to help train efficient recovery, which is essential for long rides.
Improves Efficiency
Focusing on a specific cadence optimizes your pedaling technique, thereby reducing fatigue. Alternating between high and low intensities helps distribute your energy evenly throughout the ride.
Builds Mental Toughness
Combining intense intervals with long durations enhances both your focus and determination, effectively preparing you for the challenges of a century ride.
3. Easy Endurance 5 Hours
This 5-hour easy endurance workout is essential for preparing for a 100-mile bike ride, as it improves foundational fitness, efficiency, and mental readiness.
Builds Aerobic Endurance
Riding for 5 hours at a steady pace strengthens your aerobic system and improves your endurance for long rides. The lower intensity promotes fat utilization, allowing you to preserve glycogen for harder efforts during the ride.
Improves Cycling Efficiency
Maintaining an optimal cadence boosts pedaling efficiency and minimizes muscle strain. Training in the endurance zone helps you manage your energy effectively, reducing the risk of fatigue.
Mimics Ride Duration
Long rides prepare both your body and mind for extended periods in the saddle. This workout will also help you refine your bike fit and riding posture, preventing discomfort and injuries.
Nutrition for Cycling 100+ Miles
Proper nutrition is critical for completing a 100-mile ride, as it provides sustained energy and optimal performance. Here's how to fuel effectively during training and on the big day:
Training Nutrition
Daily Nutrition: Focus on a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. Incorporate cycling-friendly foods such as oats, brown rice, fruits, vegetables, nuts, and lean meats.
Pre-Ride Meals: Consume a carbohydrate-rich meal 2–3 hours before your training rides. Examples include oatmeal with banana or rice with chicken. Make sure to stay hydrated throughout the day.
During Training Rides: Aim to consume 30–60 grams of carbohydrates per hour through options like energy gels, bananas, or sports drinks. Practice your eating and drinking strategies to avoid gastrointestinal issues on race day.
Post-Ride Recovery: Replenish glycogen stores within 30 minutes by consuming a carbohydrate-to-protein ratio of 3:1. Good choices are a smoothie or a high-quality chocolate milk. Follow this with a balanced meal later to support muscle recovery.
Event Day Nutrition
Pre-Ride Meal: Have a familiar, high-carbohydrate breakfast 2–3 hours before the ride. Options include toast with peanut butter and honey or a bowl of porridge.
During the Ride: Fuel consistently by aiming for 60–90 grams of carbohydrates per hour, using energy bars, chews, gels, or light sandwiches. Stay hydrated by drinking 500–750 ml of fluid per hour, alternating between water and electrolyte drinks. To prevent bonking, start eating and drinking early, even if you don't feel hungry or thirsty.
Post-Ride Recovery: Rehydrate and consume a recovery meal that combines carbohydrates and protein. Examples include rice with chicken and vegetables or a protein shake with fruit.
Bonus Tips for Success
Test your race-day nutrition during long training rides.
Use foods and supplements that your stomach can tolerate.
Carry extra snacks and hydration supplies for emergencies.
Stick to your nutrition plan, but be prepared to adjust it based on conditions like heat or unexpected delays.
How Many Calories Should You Eat On a Century Ride?
During a century ride, you should aim to consume between 200 and 300 calories per hour. This totals approximately 1,600 to 3,000 calories, depending on the duration, intensity, and your individual needs. Focus on carb-rich snacks, like energy bars, gels, or bananas, and ensure you stay hydrated with electrolytes.
Tapering Before Your Century Ride
Tapering refers to the intentional reduction of training volume, intensity, or frequency as you approach a key event. This phase is crucial for allowing your body to recover, reducing fatigue, and optimizing performance. Incorporating rest days plays a vital role in ensuring full recovery and readiness.
Why is Tapering Important for a 100-Mile Ride?
Tapering is essential for striking the right balance between fitness and fatigue. While training builds endurance, excessive fatigue from strenuous workouts can hinder performance. The main objective of tapering is to decrease fatigue without compromising fitness so you have maximum energy and strength for the 100-mile ride.
Physiological benefits of tapering include:
Replenished glycogen stores
Improved muscle recovery and
Increased red blood cell production (factors that enhance stamina and power output)
How to Taper Effectively
For a 100-mile ride, aim to taper for 5 to 14 days by reducing your training volume by 40 to 60% while keeping the intensity and frequency of your workouts consistent. Make sure that your remaining sessions reflect the demands of the event to maintain your conditioning. The duration of your taper should be balanced, as tapering that is too short or too long can adversely affect your performance.
Practical Considerations
Tapering is most beneficial for big events like a 100-mile ride. If you have multiple goals, it's important to prioritize them to avoid excessive tapering, which could lead to a loss of fitness. Keep in mind that external factors such as:
Travel
Changes in climate, or
Altitude can significantly influence your tapering strategy.
With over 400 workouts to choose from, working with the JOIN cycling app can help you develop a customized tapering plan tailored to your specific needs and goals.
Stay on Track with a Dynamic Training Plan
Training for a 100-mile ride can be challenging. Finding the right balance between making progress and avoiding overtraining or injuries can feel overwhelming. However, with JOIN, it doesn't have to be that way.
JOIN simplifies your training by offering dynamic plans that adapt to your unique needs. Whether you're juggling a busy schedule while preparing for a 100-mile ride, JOIN's innovative technology adjusts your training plan based on your perceived exertion, fatigue levels, and performance.
Say goodbye to rigid training schedules and welcome personalized cycling guidance that peps you for your 100-miler. Let JOIN handle the hard work so you can concentrate on the ride.
Try Join for free and achieve your century ride goal.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
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