SerpApi.Org
Ah, the infamous century ride. Often considered a right of passage for cyclists, a century ride is 100 miles of just you and your bike getting from point A to point B, enjoying every mile in between. Sounds simple, right?
The truth is, riding 100 miles can seem daunting at first, maybe even a little intimidating, especially if it’s your first one. There are a lot of practical considerations for riding for that long, such as how to fuel properly and hydrate correctly and how to get your bike dialed to stay comfortable, so you physically feel your best while taking on such a challenge.
Despite the initial learning curve that tackling a century can entail, once you start riding regularly, you’ll realize conquering 100 miles in one ride is not only totally doable, but an extremely motivating goal to work toward. Of course, dreaming, planning, and actually finishing a 100-mile ride requires dedicated training. Start with these four tips to train your gut, strengthen your body, and prepare your mind for your biggest rides.
Dial In Your Fueling
Eat a carbohydrate-rich breakfast of 400 to 500 calories two to three hours before the ride, which will allow your body enough time to digest your meal. This could look like a slice of whole-wheat toast with peanut butter and a banana, or a homemade smoothie.
Make sure you are well hydrated, not only before your century but also in the days leading up to your hundo.
During your century ride, aim to drink one bottle of electrolyte mix and to eat 200 to 300 calories every hour, with the combination of the two containing 30 to 90 grams of carbs total.
Pedal at Your Pace
One mistake it’s easy to make when riding your first century is getting excited and letting yourself be seduced into speeding along with faster riders early in the day, only to push yourself too hard, too soon and cracking somewhere in the middle of the ride. Learning how to pace your effort is an important skill to get comfortable with, and an important part of that is resisting the temptation to go out too fast or too hard at the start of your ride. Think of the first 30 to 60 minutes of your ride as your warm up, and pedal at an easy, conversational pace.
After that, aim to stay within zones 1 or 2 for the remainder of your century to make sure you don’t run out of steam before you get to the finish. Once you figure out the pace that will keep your heart rate within zones 1 or 2, fall in with riders who are pedaling at your pace.
Move Around on the Bike
You can relieve aches and pains in your neck and back or avoid them altogether by moving around on your bike periodically. Try changing your hand position often and standing out of the saddle to stretch.
Use stop signs, intersections, or breaks as an opportunity to stretch out by doing a few quick mobility moves. Because cycling keeps our bodies in a relatively fixed position, adding some movement to counteract that can make a bike difference in your performance and how your body feels at the end of the ride.
Keep Breaks Short
When you’re on a long ride, take advantage of breaks or rest stops to use the bathroom, refill bottles, stretch and grab some food.
But, as tempting as it may be, don’t linger off the bike for too long. A stop that lasts more than 10 to 15 minutes will cause your legs to stiffen and make it harder to get going again. Instead, use the break to refresh your body, reapply sunscreen, and then get back on the road.
