The fabled 100-miler is a rite of passage into the uppermost echelons of the cycling community, a daunting but utterly rewarding experience. But how on earth do you complete such a feat?
Putting in the training miles
Make sure you start your training a long time in advance, and most of all, train smart. It’s unlikely that you’re competing for a Grand Tour title so forgo the marginal gains and focus on simply racking up the miles. Lengthening your weekend rides incrementally with each outing, perhaps throwing in an after work excursion during the week, will all help to increase your endurance.
A proper fit
100 miles is a long way and you’ll likely be up at early doors, spending much of the day on the saddle. So many hours on the bike are going to take their toll, so investing in a proper bike fit will prove a saving grace. Not only will an expert fit protect you from small niggles and the risk of more serious injuries, it will also maximise your performance and ensure you get the most efficiency out of every pedal stroke.
Pace yourself
Whether you’re riding 100 miles or hunting Strava KOMs, every ride should be a measured effort with a planned pacing strategy. Knowing your average BPM, speed and cadence, as well as the terrain of the route, are all vital when measuring your effort. It’s important to relax and resist laying down the wattage until the final few miles.
Mind over matter
Legs will only take you so far into the century and as with most physical challenges, much of the battle is played out in the mind. A good tip for keeping the mind at rest and preventing it from turning into a niggling pest, is the divide and conquer approach: split the ride into manageable 25-mile sections, a distance you’ve no doubt completed many times before. These chunks will tick by before you know it and you’ll be well on your way to triple figures.
Fuel for the road
The age-old saying, ‘breakfast is the most important meal of the day’ is no myth, especially within the world of cycling. As it happens, carb-loading just might be somewhat mythical. Current advice suggests sticking to your normal breakfast, making sure not to overload your stomach with heavy carbs and sugary syrups. A humble bowl of oats and fruit will take you much further than you may think.
While moderation is advised earlier in the day, mid-ride you’ve just got to fuel your muscles for the miles ahead. Different quantities work for different people, but a mouthful of food every half-hour is a simple rule to follow. Energy gels and bars are some of the best candidates for such a task, but be sure to test them on your tum before the big day.
If you’re thirsty, it’s too late
Stay on top of your hydration and make it a habit to drink before you start to feel thirsty. Take care not to overdo it however, as hyponatremia (very low blood sodium) will soon spell the end to any century attempt. It’s important to gauge the weather and drink accordingly, drinking more on a hot day to restore what’s lost through perspiration. Isotonic drinks will serve this purpose and manage fluctuating sodium levels while they’re at it.
Have fun
Having fun on your first century is just as important as completing the feat itself, not to mention a happy rider is a strong rider. You might think about signing up with a group as there’s nothing better than sharing such a monumental experience. Coasting in their slipstream on the more exposed roads can’ hurt either.
Ready to embark on your first century attempt? Sign up for a local sportive or simply plan your own route with friends – we guarantee you won’t regret it.
