Embarking on a century ride is a monumental challenge that demands careful preparation and dedication. This endurance ride isn’t just a physical game–it’s a test of your mental resilience and fortitude. Whether you're a seasoned cyclist looking to push your limits or a newcomer seeking to crush your first century, proper training is essential for success. In this comprehensive guide, we'll explore the key principles of training for a century ride so you can confidently conquer all one hundred miles.
What is a century ride?
A century ride is a long-distance cycling event where cyclists complete a 100-mile ride in a single day. Depending on the organizer and location, century rides can vary in terrain, difficulty, and support services. Some cyclists aim to complete a century ride as a milestone in their cycling journey or to test their endurance and fitness levels. Century rides can be completed individually but are often organized as large social events for cyclists.
Interested in a 100-mile+ gravel ride? Join one of the 22 best gravel races!
How long does it take to ride 100 miles?
The time it takes to ride 100 miles depends on the course terrain, weather conditions, your fitness level, equipment, and standard pace. For experienced cyclists in good condition riding on relatively flat terrain, it might take 5 to 7 hours in the saddle to complete a century ride at a moderate pace (averaging around 15 to 20 miles per hour).
If the weather conditions are unfavorable with strong headwinds or the terrain features sharp inclines, the century ride could take longer—perhaps 8 to 10 hours or more. Less experienced cyclists or those who prefer a more leisurely pace might take even longer, possibly 10 to 12 hours or more.
With century rides, the focus is on completing the course rather than time, so you should pace yourself appropriately, stay hydrated, and take breaks as needed to endure the long ride. Ride organizers will typically have rest stations positions along the route so you can hydrate and refuel as needed.
Can you cycle 100 miles without training?
Trying to complete a century ride without training beforehand would be unwise. A century ride is a long-distance endurance ride that shouldn’t be ridden on a whim without the level of physical fitness required.
Cycling one hundred miles demands significant physical endurance and stamina. Without training, your muscles, cardiovascular system, and overall fitness may not be prepared for such a strenuous effort. Riding long distances without proper training increases the risk of overuse injuries, like muscle strains, joint pain, and saddle sores. Additionally, fatigue and poor form due to lack of training can increase the risk of accidents and falls.
Endurance cycling also requires mental resilience. Riding for several hours, especially without prior training, can be mentally exhausting and demotivating. Without mental preparation, it's easy to become discouraged and abandon the ride prematurely.
Furthermore, proper hydration and nutrition are essential for long-distance cycling. Without training, you may not understand your body's fueling needs during extended exercise, increasing the risk of dehydration, bonking, and other nutrition-related issues.
How long does it take to train for a century ride?
The good news is that you can easily train for a century ride with a well-structured plan. A typical training period for a century ride can range from 8 to 12 weeks for someone with moderate fitness and some cycling experience. However, depending on your fitness level, you can extend the training period as long as you need.
New to cycling? Check out our Cycling Training Plan For Beginners →
12-week century ride training plan
This plan assumes you have a moderate fitness level and some cycling experience. Feel free to adjust the plan based on your fitness level, schedule, and goals. Remember to listen to your body and rest when needed to avoid injury.
Week 1-4: Base building
Base building lays a foundation for greater endurance, strength, and aerobic capacity so you can focus on more advanced training later in the program. By gradually increasing the duration and intensity of your workouts, you improve your cardiovascular fitness, muscular endurance, and overall physical conditioning.
Here’s what the base-building phase looks like as you train for a century ride:
Week 1
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 45-minute interval session (warm-up, 4x4-minute intervals at high intensity with 3-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training (Check out our guide on strength training for cyclists.)
- Friday: 1-hour easy ride
- Saturday: 1.5-hour moderate-paced ride
- Sunday: 2-hour steady-paced ride
Week 2
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 1-hour interval session (warm-up, 8x1-minute intervals at high intensity with 2-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 2-hour moderate-paced ride with some hills
- Sunday: 2.5-hour steady-paced ride
Week 3
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 1.5-hour interval session (warm-up, 5x3-minute intervals at high intensity with 3-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 3-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 4
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 1.5-hour interval session (warm-up, 10x1-minute intervals at high intensity with 1-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 3.5-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 5-8: Build phase
Now, your focus shifts from establishing a fitness foundation to increasing the intensity and specificity of training to prepare for the demands of a century ride. Training volume and intensity gradually increase during the build phase to improve endurance. Longer rides help build muscular and cardiovascular endurance, preparing your body to sustain the effort required to complete the ride.
Here’s what the build phase should look like:
Week 5
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 2-hour interval session (warm-up, 6x4-minute intervals at high intensity with 3-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 4-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 6
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 2-hour interval session (warm-up, 8x2-minute intervals at high intensity with 2-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 4.5-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 7
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 2.5-hour interval session (warm-up, 5x5-minute intervals at high intensity with 3-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 5-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 8
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 2.5-hour interval session (warm-up, 12x1-minute intervals at high intensity with 1-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 5.5-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 9-12: Peak and taper phase
The peak and taper phase is a crucial component of any training program, including one designed for a century ride. During the peak training phase, your body adapts to the increased training load by building strength, endurance, and cardiovascular fitness.
However, continued high-intensity training without adequate recovery can lead to a plateau or even a decrease in performance. The taper phase allows your body to adapt to the training stimuli and maximize the gains achieved during the peak phase.
Here’s a breakdown of what this phase should look like:
Week 9
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 2-hour interval session (warm-up, 6x4-minute intervals at high intensity with 3-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 6-hour steady-paced ride
- Sunday: 2-hour recovery ride
Week 10
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 2-hour interval session (warm-up, 8x2-minute intervals at high intensity with 2-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 1-hour easy ride
- Saturday: 4-hour steady-paced ride
- Sunday: 1-hour recovery ride
Week 11
- Monday: Rest
- Tuesday: 1-hour easy ride
- Wednesday: 1-hour interval session (warm-up, 5x5-minute intervals at high intensity with 3-minute recovery between intervals, cool down)
- Thursday: Rest or cross-training
- Friday: 45-minute easy ride
- Saturday: Rest or easy cross-training
- Sunday: Practice century ride! (Rest adequately before the ride, hydrate well, and fuel properly.)
Week 12
- Monday: Rest
- Tuesday: 30-minute easy ride
- Wednesday: Rest or light cross-training
- Thursday: 20-minute easy spin
- Friday: Rest
- Saturday: Rest
- Sunday: Rest or very light activity
What do you need for a century ride?
Aside from your bike and cycling gear, there are a few supplies you should bring along to make sure you stay comfortable and properly fueled during your ride.
Water bottles or hydration system.
Stay hydrated throughout the ride by bringing water bottles or a hydration system, like a hydration pack or belt. Drink regularly to prevent dehydration, especially during hot days or strenuous routes.
Learn more: 12 Best Cycling Hydration Drinks
Proper nutrition.
Pack a variety of energy-rich snacks and foods to fuel your body during the ride, like energy bars, gels, fruits, sandwiches, nuts, and other portable snacks. Aim to consume a mix of carbohydrates, protein, and healthy fats to maintain energy levels and support muscle recovery while you ride.
Learn more: How to Get Nutrition Right Before, During, & After You Ride
Cycling clothing.
Wear moisture-wicking cycling clothing, including padded shorts, a breathable cycling jersey, and cycling socks, to stay comfortable and dry throughout the ride. Consider dressing in layers to adapt to changing weather conditions, especially for a cold weather century ride.
Shop men’s and women’s cycling apparel.
Tools and repair kit.
Carry a basic bike repair kit with essential tools and supplies to handle minor mechanical issues on the road. This may include a multi-tool, tire levers, spare inner tubes, patch kit, mini pump or CO2 inflator, and a small first aid kit.
Navigation.
Bring a map, cue sheet, or GPS device to navigate the route and avoid getting lost. Familiarize yourself with the route beforehand and plan for any rest stops or checkpoints along the way.
Learn more: How To Plan A Cycling Route In Google Maps & Strava
Sun protection.
Protect your skin and eyes from UV rays by wearing sunscreen, cycling sunglasses, and a cycling cap or visor. Apply sunscreen to exposed skin before the ride and reapply as needed throughout the day.
Rain gear.
Century rides take several hours, meaning there’s plenty of opportunity for rain, especially in the spring and summer. Pack lightweight rain gear, such as a waterproof jacket and pants, just in case. Rain gear could make all the difference between a comfortable ride and a miserable one.
Learn more: 20 Tips For Cycling In The Rain
Recovery after century ride
A century ride takes a lot out of you. Once you’ve finished your ride, here’s how you can rest and recover your depleted energy.
Immediately after the ride, you should
Hydrate.
Rehydrate your body by drinking plenty of fluids, including water and electrolyte-rich beverages, to replace fluids lost through sweat during the ride. Aim to drink gradually over the hours following the ride to rehydrate effectively.
Refuel.
Consume a balanced meal or snack containing carbohydrates, protein, and healthy fats within 30 minutes to an hour after the ride to replenish glycogen stores and support muscle repair. Foods rich in carbohydrates, such as fruits, whole grains, and starchy vegetables, help replenish energy stores, while lean proteins aid in muscle repair and recovery.
Stretch.
Perform gentle stretching exercises to alleviate muscle tightness and improve flexibility. Focus on stretching major muscle groups used during cycling, like quadriceps, hamstrings, calves, hips, and lower back. Hold each stretch for 15-30 seconds and repeat several times.
In the hours after the ride, you should
Use a foam roller.
Use a foam roller or massage stick to perform self-myofascial release on tight or sore muscles. Foam rolling helps improve blood flow, reduce muscle tension, and alleviate soreness. Roll slowly over targeted areas, applying gentle pressure to release tension.
Use compression clothing.
Consider wearing compression garments, such as compression socks or sleeves, to improve circulation and reduce leg swelling. Compression can help accelerate recovery by enhancing blood flow and reducing muscle fatigue.
Use ice or cold therapy.
Apply ice packs or take a cold bath to reduce inflammation and relieve soreness in muscles and joints. Cold therapy can help constrict blood vessels and reduce swelling, speeding up recovery.
Rest.
Give your body adequate time to rest and recover after the century ride. Avoid strenuous activities or high-intensity workouts for at least a day or two to allow your muscles and energy systems to recover fully. Listen to your body and prioritize sleep and relaxation to support recovery.
In the days after the ride, you should
Participate in active recovery.
Engage in light physical activity, such as walking or gentle cycling, to promote blood flow and reduce stiffness without placing additional stress on fatigued muscles. Keep the intensity low and focus on gentle movement to aid recovery.
Properly fuel your body.
Continue to eat a well-balanced diet rich in nutrient-dense foods to support ongoing recovery and repair. Include plenty of fruits, vegetables, lean proteins, and whole grains to provide essential nutrients and antioxidants that aid recovery.
Listen to your body.
Pay attention to any signs of lingering fatigue, soreness, or discomfort, and adjust your recovery plan accordingly. Consult a doctor for guidance if you experience persistent pain or unusual symptoms.
With the right mindset and a dedicated training plan, you should be able to knock your century ride right out of the park. Want to participate in some shorter but still challenging endurance rides while you train for your century ride? Sign up for the Gran Fondo Hincapie, a fun and family-friendly event that brings the cycling community together for several amazing days. You can register for the Fondo Hincapie in 4 locations throughout the year or choose from 20 of the best Gran Fondos in the USA.
You might also like:
