How to Plan and Finish your First Century Bike Ride

In the cycling world, completing a 100 mile bike ride is similar to a runner completing a marathon.  Both require a great deal of preparation and mental fortitude.   I get asked a lot by other cyclists about  how to plan for their first century.  Preparing for your first century bike ride is much simpler than you might think.  There are 3 key areas on which to focus:

• Hydration & Nutrition
• Gear
• Training

Hydration and Nutrition

Hydration and nutrition are the fuel that keeps you going.  Screw these up in training or during the century ride and you screw yourself.  Sounds dramatic.  I know.  But it is too true.  You should be sipping H2O and/or sports drink every 15 minutes on all of your rides.  Though you won’t have food and water stations on your training rides, take advantage of them on your century ride.  But, don’t get greedy!  Save snacks and hydration for other people too.

Tips:

1. Experiment with different food and hydration on your training rides so that you can identify a combo that works for your body.
2. Keep some sports gels handy.  I like Hammer Nutrition, but you can more easily find Gu and PowerBar gel.  **Don’t go overkill on these.
3. Don’t limit yourself only to sports bars.  I like Fig Newtons a lot.  Also a good PB&J works wonders.
4. Don’t limit yourself only to sports drinks like Gatorade.  They are HIGH in high fructose corn syrup.

Gear

Any bike will work, honestly.  Granted if you plan on riding a crappy “mountain” bike from a discount retailer, your century ride will suck.  The key is to get a road or touring bike.  Narrower and non-knobby tires translates into reduced rolling resistance.  Depending on the time of year and geographic location of your century, you’ll need to be prepared for cold, rain and sun.

Tips: 

• Hot and humid conditions?  Plenty of sunblock, salt tabs, light cycling-specific base layer to help wick sweat from body.
• Windy or chilly conditions?  Cover your knees by wearing leggings, knee warmers, booties, arm warmers or long sleeve wool base layer.
• Freezing cold conditions?  Windproof layer on top, booties, warm wool leggings, thin headband or balaclava.
• Get a bike fit from a certified bike fitter.  Seriously.  DON’T skip this step.
• clipless pedals are key if you want to be comfortable and be able to engage different muscle groups at different times.
• rain jacket that is cycling specific that you can cram into the back pockets of your jersey if you think it will rain
• full saddle bag with tools and tubes, etc.

Training

You’ll have to train for a century ride.  There is no getting around it.  They key is to give yourself at least 6 weeks of consistent riding.  You need to give your neck, ass, shoulders, triceps and legs time to get used to performing on a bike for 100 miles.  It takes a bit of time.  The good news is that the body adapts quickly.

Tips:

• At the beginning focus more on frequency, not distance
• Ride at least 3 times per week
• Save long rides for Saturday
• Don’t be afraid to get an indoor cycling trainer from your local bike shop for areas with lots of rain or snow
• Do it with a friend or local group if possible.  It’s always safer to ride in groups for any number of reasons.