How-to blog

To train for a century/100mile cycle you need to be consistent and gradually build up. Assuming you can easily cycle 20-25 miles. Phase 1 – Base Weeks (Weeks 1-4) Try to get into a habit of cycling 3-4 times per week. Two shorter sessions during the week (10-15 miles), one easy ride or other training session. One longer ride on the weekend. During week 1 you will begin your longer ride at 25 miles, building up by 5 miles each week until week 4 when you will hit 40 miles. Phase 2 – Build Up Weeks (Weeks 5-8) Keep doing your shorter sessions as mentioned. However you can begin to build up your mid-week rides by doing some hill work or intervals. On your longer rides at the weekend you will begin to push further. Starting at 45 miles in week 5, building up to 60 miles in week 8. These longer rides are also good to practice your riding nutrition. Try to consume 30-60g of carbs and a bottle of water/electrolytes every hour. Phase 3 – High Volume Weeks (Weeks 9-12) These will be your highest mileage weeks. Mid-week rides should be between 15-25 miles. Longer rides on the weekend will start from 65 miles, building up to a high of 75-80 miles in week 12. You do not need to do 100 miles before the event. As you have hit 80 miles you know you have the stamina to complete the distance. Phase 4 – Taper and Event (Weeks 13-16) Reduce your mileage so that your muscles can recover. Week 13 – Long Ride 60 miles Week 14 – Long Ride 45 miles Week 15 – Long Ride 30 miles Week 16 (Event Week) – Early in the week take a rest and do a gentle 10 mile spin 2 days before. Take a rest the day before. Tips – Get your bike fitted by a professional to avoid injury from overuse. Make sure you get enough sleep. Do not try new food or equipment on the day of the event.

Training for a 100-Mile Bike Ride: 16-Week Plan Are you ready to tackle that 100-mile (century) bike ride? With 16 weeks to go, your focus needs to be on training consistently. Gradually adding distance and duration is critical to success. Progressive overload, good nutrition, and rest are equally important. If you can currently ride 20–25 miles comfortably, you’re ready to start the plan. Follow This 16-Week Program to Prepare for a 100-Mile Ride Phase 1: Foundation (Weeks 1–4) The most important part of training for any big ride, race, or event is to get into a routine. Aim for three to four rides weekly. Plan for two short weekday rides (10–15 miles) at a moderate pace. Add a recovery ride or cross-training workout. Spend your time on the weekend with a long ride. Start with 25 miles and add 5 miles each week until you reach 40 miles. Phase 3: Now is the Time to Put in the Heaviest Mileage (Weeks 9–12) This is where the magic happens! Your mid-week rides should be between 15 and 25 miles and your weekend rides should be 65 miles for Weeks 9 through 11 and 75–80 for Week 12. In the past, people have said that you have to ride 100 miles before the event to be able to complete the ride. Not true. Train up to 80 miles to be prepared for the event. Phase 4: Tapering to the Event (Weeks 13–16) During this phase, you will be tapering (i.e., reducing volume) so that your muscles have a chance to repair while keeping your legs fresh. Week 13: Long ride: 60 miles Week 14: Long ride: 45 miles Week 15: Long ride: 30 miles Week 16 (event week): Rest early in the week, light 10 mile spin two days before, rest day before Key tips: Get a professional bike fit to help avoid overuse injuries. Prioritize sleep; the body's best recovery tool. Don't forget event day. You will want to test other things during training too, like food and gear.

Building up for a century ride (100 miles) in 16 weeks should be set up with you showing up consistently, increasing intensity/time, and fuel up correctly. We are going to assume you can already comfortably ride 20-25 miles. Phase 1 – Foundation (Weeks 1-4) Prioritize 3-4 weekly rides: Two weekday rides of 10-15 miles at an easy to moderate pace Two recovery rides or cross training A long ride on the weekend. Begin with a 25-mile long ride in the first week and add 5 miles every week till week 4 where you'll be riding 40 miles. Phase 2: Endurance Building (Weeks 5–8) Stick to your weekly schedule, with a bit more mid-week effort on hill-climb or interval days to develop cardiovascular strength. Ramp up your weekend long ride from 45 miles in Week 5 to 60 miles in Week 8. Try to replicate your race-day eating plan by eating for 30–60 grams of carbs an hour, plus one bottle of water/electrolytes per hour. Phase 3: Peak Volume (Weeks 9–12) The second phase involves the bulk of your mileage. Your weekday rides should be between 15-25 miles, your long weekend rides can start at 65 miles, and eventually get up to about 75-80 miles in Week 12. No need to ride 100 miles before the race. Just ride at least 80 miles and you will have enough in the tank. Phase 4: Taper and Event (Weeks 13–16) Lower your volume and allow your muscles to recover so that your legs stay fresh. * Week 13: 60-mile long ride. * Week 14: 45-mile long ride. * Week 15: 30-mile long ride. * Wk16 (Event Week): Rest early in week, one easy 10 mi two days before, rest day before. Key Tips: Go for a professional bike fitting, always spend time on your core strength, eat well and never trial any new equipment or food during race day.

To train for a 100-mile bike ride in 16 weeks you must be consistent, progressively overload your body, and fuel properly. Assuming that you can comfortably ride 20-25 miles right now, here’s what you should do. **Phase 1: Foundation (Weeks 1-4)** Your goal this phase is to build a routine of three to four rides per week: two short weekday rides (10-15 miles) at a moderate pace, one recovery ride or cross-training session, and one weekend long ride. Start off riding 25 miles on your first weekend and increase your weekend ride by five miles each week. The final weekend in phase 1 should be 40 miles. **Phase 2: Endurance Building (Weeks 5-8)** This phase has the same schedule as Phase 1 but you’ll want to make your mid-week rides more intense by adding in some hill climbs or interval training to increase your cardiovascular power. Continue your long weekend rides from 45 miles in week 5 up to 60 miles in week 8. Use these rides to practice your on-bike nutrition. You’ll need 30-60 grams of carbs and one bottle of water or electrolyte drinks per hour when riding 100 miles. **Phase 3: Peak Volume (Weeks 9-12)** Phase 3 consists of the most riding of the plan. The mid-week rides should be 15-25 miles and the long weekend rides should range from 65 miles up to a maximum of 75-80 miles in week 12. You don’t have to ride 100 miles leading up to event day so don’t worry about riding 100 miles in this phase, the 80 mile rides will prove you have enough endurance to complete 100 miles. **Phase 4: Taper and Event (Weeks 13-16)** The last phase should consist of lighter riding so that your muscles can recover but your legs still feel fresh. Week 13 should have 60 miles, week 14 should be 45 miles, week 15 should be 30 miles, and week 16 should be a light 10 mile spin two days before the event and no riding the day before. Also make sure you get a professional bike fit to avoid overuse injuries, get plenty of sleep, and NEVER try anything new on event day!

To prepare for a 100-mile (century) bike ride in 16 weeks, you need progressive overload, consistency and nutrition. Let's assume you could do a 20-25 mile ride comfortably right now. Phase 1: Foundation (Weeks 1–4) Over the next 16 weeks, the aim of this phase would be to build into your routine three or four rides a week. Two shorter, moderate-paced rides on weekdays (10-15 miles), one recovery ride or cross-training, and a longer ride on the weekend. Start your weekend long ride at 25 miles in Week 1. Each week add 5 miles until by Week 4 it's 40 miles. Phase 2: Endurance Building (Weeks 5–8) Keep up your weekday rides, but add a bit more intensity to them (for example, intervals or hill climbs) to develop cardiovascular power. In Week 5, up your weekend long ride to 45 miles. In Week 8, up to 60 miles. On these rides, start thinking about nutrition on the bike. Try to take 30-60g of carbs each hour, plus a bottle of water or electrolytes. Phase 3: Peak Volume (Weeks 9–12) This is the longest mileage phase. Over the week, try to do 15-25 miles on the weekday rides. Each weekend, build up your long ride from 65 miles to 75-80 miles in Week 12. You don't need to do a 100-mile ride before event day. If you could do 80 miles, you could make it all the way. Phase 4: Taper and Event (Weeks 13–16) Cut back on mileage in this phase so your muscles can recover, but so your legs stay fresh. Week 13: Weekend long ride: 60 miles Week 14: Weekend long ride: 45 miles Week 15: Weekend long ride: 30 miles Week 16 (Event Week): Rest early in the week. Two days before the event, do a 10-mile easy ride. Rest the day before. Key Tips: Consider getting a professional bike fit to avoid overuse injuries. Get plenty of sleep and don't introduce new gear or food on the day of the event.

Training for a 100-mile bike ride in 16 weeks demands consistency, progressive overload and appropriate nutrition. This program is based on your ability to ride comfortably for 20 to 25 miles. Phase 1: Foundation (Weeks 1–4) Develop a training routine of three to four weekly rides consisting of two short weekday efforts at moderate intensity (10 to 15 miles), one session of cross-training or recovery riding and one long weekend ride. Begin with a distance of 25 miles in week 1 and increase weekly mileage by 5 miles to achieve a maximum distance of 40 miles by week 4. Phase 2: Endurance Building (Weeks 5–8) Increase the intensity of midweek training with hill climbs or intervals to develop capacity for cardiovascular power. Extend your long weekend rides to 45 miles in week 5 and to 60 miles by week 8. Phase 3: Peak Volume (Weeks 9–12) Use these opportunities to practice techniques for on-bike nutrition, with a goal of consuming 30 to 60 grams of carbohydrates and one bottle of fluid containing electrolytes per hour. This phase of training represents your maximum weekly mileage. Phase 4: Taper and Event (Weeks 13–16) Midweek sessions should provide distances of 15 to 25 miles, and long weekend rides should progress to 65 miles and ultimately to a maximum of 75 to 80 miles by week 12. You will not need to complete a distance of 100 miles before race day, since achievement of 80 miles is sufficient to confirm your capacity for completing the full race distance. Week 13: 60-mile long ride. Week 14: 45-mile long ride. Week 15: 30-mile long ride. Week 16 (Event Week): Rest early in the week, take a light 10-mile spin two days prior, and rest the day before. Key Tips: Reduce training volume to allow adequate recovery of muscle function and maintenance of leg freshness. Obtain a professional bike fit to prevent excessive risk of overuse injuries, optimize sleep and avoid use of new types of food or equipment on the day of competition.

A 100-mile (century) bike ride is a big goal. To achieve it within 16 weeks, you will need to be consistent with your training, increase the intensity of your workouts over time, and fuel your body correctly. The following training program is based on the assumption that you are already able to comfortably complete a 20-25 mile ride. **Phase 1: Foundation (Weeks 1–4)** Build a habit of riding three to four times per week. One of those should be a long ride on the weekend. The long ride can begin at 25 miles during week 1 and will increase to 40 miles by week 4. In addition, you should have two short weekday rides (10-15 miles) that are done at a moderate intensity. Lastly, there can either be a recovery ride or cross-training session as the last component. **Phase 2: Endurance Building (Weeks 5–8)** Maintain your typical Monday-Friday routine, but slightly increase the intensity of your mid-week workouts (intervals, hills) to help develop your aerobic capacity. Increase the length of your Saturday/Sunday long rides from 45 miles during Week 5 to 60 miles during Week 8. These rides will provide you an opportunity to practice on-the-bike nutrition strategies; aim for consumption of 30-60g carbohydrate and 1 bottle of fluid/electrolyte mixture each hour. **Phase 3: Peak Volume (Weeks 9–12)** The current phase of your training includes your highest mileage. On weekdays, you can expect to ride between 15 and 25 miles per ride. Your weekend long rides will increase from 65 miles per ride to a maximum of 75 to 80 miles per ride by Week 12. There is no requirement for you to complete a 100-mile ride prior to the event; completing an 80-mile ride demonstrates that you are physically capable of completing the entire distance. **Phase 4: Taper and Event (Weeks 13–16)** Reduce your volume to let your muscles repair while keeping your legs fresh. * **Week 13:** 60-mile long ride. * **Week 14:** 45-mile long ride. * **Week 15:** 30-mile long ride. * **Week 16 (Event Week):** Rest up early in the week. Take a 10-mile ride two days before your event. Rest the day before. **Top Advice:** Receive a professional bicycle fitting to avoid over-use injuries; get adequate sleep; and avoid consuming anything you have not eaten before, or using any equipment you have not used before, on your competition day.

To train for a 100-mile bike ride in 16 weeks, you need to be consistent, gradually increase your effort, and eat well. This plan works if you can already ride about 20 to 25 miles without much trouble. First Phase: Building a Base (Weeks 1–4) For the first four weeks, aim for three or four rides each week. Do two shorter rides during the week, about 10 to 15 miles at a steady pace. Include one ride for recovery or another type of exercise. Then, do one longer ride on the weekend. Start this long ride at 25 miles in the first week and add 5 miles each week, so you're riding 40 miles by week four. Second Phase: Gaining Endurance (Weeks 5–8) Keep up with your weekday rides, but try to make them a bit harder during the week with some hills or speed intervals to improve your fitness. For the weekend rides, start at 45 miles in week five and work up to 60 miles by week eight. Use these longer rides to figure out your eating and drinking strategy. Aim to have 30 to 60 grams of carbohydrates and one bottle of water or sports drink every hour. Third Phase: High Mileage (Weeks 9–12) This is when you'll be riding the most miles. Your weekday rides should be between 15 and 25 miles. The weekend rides will go from 65 miles up to a maximum of 75 to 80 miles in week 12. You don't actually need to ride 100 miles before the actual event; hitting 80 miles shows you have the endurance to complete the full distance. Fourth Phase: Resting Up and The Event (Weeks 13–16) Cut back on your mileage during these weeks so your muscles can recover and you feel fresh. Week 13: Long ride of 60 miles. Week 14: Long ride of 45 miles. Week 15: Long ride of 30 miles. Week 16 (Event Week): Rest for most of the week. Do a short, easy 10-mile ride two days before the event, and rest the day before that. Important Advice: Consider getting a professional bike fitting to help prevent injuries from doing too much. Make sure you get enough sleep. And whatever you do, don't try any new food or equipment on the day of the event.

Preparing for a century ride within 16 weeks demands regularity, progression, and nutrition. The following training schedule assumes you can presently handle 20-25 miles at once. **Phase 1: Foundation (Week 1-4)** During this phase, concentrate on creating a habit of riding three to four times a week. Two short weekday rides of 10-15 miles at a moderate pace, recovery or cross-training sessions, and one weekend long ride will become part of your routine. Begin with 25 miles in Week 1 and increase your long rides by 5 miles per week till Week 4 when you'll reach 40 miles. **Phase 2: Endurance Building (Week 5-8)** Incorporate your current weekday schedule into Phase 2, but increase the intensity of the middle-of-the-week rides with some hill climbs or intervals to develop cardiovascular power. Build up the length of your weekend long rides from 45 miles in Week 5 to 60 miles in Week 8. Practice your on-bike nutrition and strive to take 30-60 g of carbohydrates and one bottle of water/electrolytes per hour. **Phase 3: High Volume (Week 9-12)** The high volume is expected during this phase. The length of the mid-week rides should vary between 15-25 miles. The length of the weekend long rides should be increased from 65 miles to 75-80 miles in Week 12. You are not supposed to complete 100-mile long ride before the day of the event, but reaching 80 miles confirms you can endure the whole way. **Phase 4: Taper and Event (Week 13-16)** Reduce the volume of your rides in order to allow your body to recover and keep your legs fresh. * **Week 13:** 60-mile long ride. * **Week 14:** 45-mile long ride. * **Week 15:** 30-mile long

To get ready for a big 100-mile bike ride in just 16 weeks, you need to be consistent and keep pushing yourself. This training plan is for people who can already ride 20-25 miles without too much trouble. **Phase 1: Foundation (Weeks 1–4)** To get started, aim to ride your bike three or four times a week. Try to do two shorter rides during the week, like 10 to 15 miles, and keep a moderate pace. You should also have one day for a recovery ride or try something different like cross-training. Then, on the weekends, plan a longer ride. Start with 25 miles on your first weekend and add 5 miles each week. By the time you get to week 4, you should be up to 40 miles. This will help you build up your endurance and make progress with your riding routine. **Phase 2: Endurance Building (Weeks 5–8)** To boost your cardiovascular power, try to stick to your usual weekday routine, but add a bit more challenge around the middle of the week. You can do this by incorporating hill climbs or interval training into your rides. As for your weekend rides, aim to increase the distance gradually - so if you're doing 45 miles in Week 5, try to get up to 60 miles by Week 8. These longer rides are a great opportunity to practice your nutrition while you're on the bike. A good rule of thumb is to consume between 30 and 60 grams of carbohydrates per hour, along with at least one bottle of water or electrolytes. **Phase 3: Peak Volume (Weeks 9–12)** This is the toughest part of your training, with the most miles to cover. During the week, you'll be riding around 15-25 miles. Then, on the weekends, you'll be doing longer rides, starting at 65 miles and working up to 75-80 miles by Week 12. The good news is, you don't need to ride 100 miles before the big day - if you can hit 80 miles, you'll know you've got what it takes to finish the whole distance. **Phase 4: Taper and Event (Weeks 13–16)** Take it easy and give your muscles a break, but still keep your legs loose and ready to go. * **Week 13:** 60-mile long ride. * **Week 14:** 45-mile long ride. * **Week 15:** 30-mile long ride. * **Week 16 (Event Week):** Try to get plenty of rest at the start of the week. A couple of days before the event, take it easy with a short 10-mile bike ride. Then, take the day before the event off to make sure you're feeling fresh. **Key Tips:** Get a professional bike fit to prevent overuse injuries, prioritize sleep, and never try new foods or gear on event day.