How Do I Train for a 100 Mile Bike Ride?

How Do I Train for a 100 Mile Bike Ride?
A 100-mile bike ride--a century ride as it is often called--is a yardstick by which many cyclists measure themselves. For the less experienced cyclist is may seem a daunting challenge. But as with many endurance sport events, the key to successful completion of a century ride is planning and executing a training plan that steadily accustoms your body to the demands of the event. Given enough time and adequate preparation, a 100-mile bike ride is within the means of almost any rider.


Difficulty: Moderately Challenging

Things You’ll Need:
  • Bicycle
Step 1
Evaluate your current fitness and cycling ability. Are you already riding a bike? How many days a week on average? What's your weekly mileage and your longest recent ride?
Step 2
Establish and follow a training routine. Frequent and consistent riding is the key to cycling improvement. Use the questions you asked yourself in Step 1 as a starting point, and schedule four days a week for riding. One day, usually on the weekend, should be a long, steady paced ride, starting at the longest distance you've done recently. Schedule at least two to three rides during the week of shorter distances--1/3 to 1/2 the distance of your long ride. Add one day of very easy riding the day after your long ride.
Step 3
Increase your riding time and mileage every week by increasing the time of your long ride and your shorter rides. If you're limited on time for your shorter rides during the week, increase the intensity of those rides. Don't try to increase your overall distance or the distance of your long ride by more than 10 percent a week--this gives your body time to adapt to increased stress.
Step 4
Hit key mileage goals. Before attempting the century ride, do at least a couple of 50- to 60-mile rides and achieve a weekly mileage goal of 100 miles.
Step 5
Look for support. Riding alone is fine for many people, but the atmosphere and encouragement of a group ride is a great motivator for many people. Seek out other riders and groups through local bike clubs and shops. Chances are, you'll find other riders with similar goals you can ride and compare notes with.

Article Written By Nichole Liandi

Based in Virginia, Nichole Liandi has been a freelance writer since 2005. Her articles have appeared on various print and online publications. Liandi has traveled extensively in Europe and East Asia and incorporates her experiences into her articles. She holds a Bachelor of Arts in history from West Virginia University.

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