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How To Complete A Century | Top Training Tips For A 100 Mile Bike Ride



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[Music]

completing a century by Rhys pretty much

a milestone in cycling even if it's the

first of the year or it's your first

ever it can be really daunting overall

it's a hundred miles it's away it's a

really long way but in this video we're

gonna tell you everything you need to

know about how to train 400 miles yeah

hopefully well you guys won't make the

same mistakes we have over the years

[Music]

you'd be 1392 thinking you could ride

100 miles on your first attempt it's

gonna take some time to work your way up

to that 100 mile benchmark that being

said you need to put in hours and hours

of training to ride a century commuting

to and from work is a really good way to

start and on the days to be car commute

when the weather is just really bad why

not try a service action is a good idea

write it and then all those weekends you

can do those longer eyes and it's a

great opportunity to meet up with a

group or a club after all the great

thing about cycling is that social

aspect plus you can sit on some wheels

because well that will make those miles

take down that bit faster and don't let

me forget the all-important cafe stop I

mean I'm a personal lover of the cafe

stop right guys where do we stop it

not yet Hank we've only done 10 miles

and I need my cab but she needed to go

slowly try to increase the distance of

your long training rides for me

personally I started out at 20 miles

then added five miles on every time they

went out training it'll only give you

confidence when you actually come to do

the hundred miles

route planning is also really important

so make sure you're considering the

terrain you'll be riding so try not

choose and mountainous route and instead

go for a nice flat one like this one

plan out your training into diary to

keep track of all the rides you're doing

making sure you're building up to the

hundred mile mark this will only give

you confidence when you look back at all

the training you've done before you

tackle the century food and correctly

can make or break your hundred mile

attempt it is vital to practice good

nutrition on all training rides fueling

effectively starts the night before your

big ride a big bowl of pasta for you

dinner is perfect and then the morning

of your big ride try and get a big bowl

of porridge with some fruit and some

protein it'll be the perfect start

whether you're just doing a big training

right or the hundred-mile itself now for

on the bike you should try and find a

mix of high carb food and energy drinks

that work for you easy to eat and easy

to digest you should start eating in the

first day I have your ID and then every

30 to 40 minutes after that little and

often is key don't get two hours into

the ride and eat everything you've got

he'll only sit in your stomach and

you'll feel awful

likewise it'd be super easy to pack your

pockets with energy gels and nothing

else but your stomach would be in bits

after eating those for five to six hours

I suggest starting with real foods

brioche buns bananas and rice cakes my

personal favorite was actually ham and

cheese ham and cheese rice cake it was

amazing I just loved something savory at

the beginning of a ride but at the end

of the ride that's when you want to save

the sugary stuff energy gels sweets and

even the odd caffeine gels perk yourself

up no matter how long your training

right is it's important to keep on top

of hydration water will look perfectly

fine you can also try putting car powder

and electrolytes in your drink I always

used to prefer electrolyte tabs as I

found the car powder could be pretty

sickly you should also be looking to

have a bottle an hour but it would be

impossible to take enough bottles for a

hundred-mile ride so you need to plan in

where you going to stop to get some more

water you can also try bringing some

cash to stop at cafes make sure your

bike is in tip-top condition the night

before your rides clean it properly Lube

your chain and make sure the gears and

brakes are working correctly the last

thing you need is an unnecessary

mechanical halfway round or to start off

with only 30 psi on your tires I mean I

would not be good for

I saw back neck or even your knee can be

really painful on those long rides

things are barely buggy on the to our

rides can be extremely painful on the

sentry rides bike setup is crucial and

you don't want to get sent Amar's into

your ride and mean so much pain you

can't continue we actually made a really

handy video on some bike setup tips

which you can check out in the

description below another really

important thing to think about is your

saddle you don't want any discomfort on

these long rides I recommend trying out

a few different saddles as there's a

wide variety out there also I'd really

recommend taking some time to find the

right cycling shorts a different size at

a different chamois can really make a

big difference on longer rides chamois

cream can really help with comfort on

longer rides but it's whatever you

prefer really yeah just what if you do

don't wear your undies under your

cycling shorts

[Applause]

it can be very tempting to start out too

fast when attempting that 100 miler but

take it easy in the beginning and you

only get stronger as your eye goes on it

had another good tip that I like to

import is gathering some mates together

to do that century ride with you not

only will it make it more enjoyable but

it will also give you wings to sit on

and as an added bonus

it'll help you manage your speed that

little bit better right it's about time

I get on the bike no yep come on

we've got 90 miles so about ten to go

we're nearly there come on if you've

enjoyed this video please give it a big

thumbs up and feel free to write in the

comment section below about how you got

on with your first 100 miles on time so

Daisy and I because I was the same time

people once yeah make sure if you want

another video then to click on that's

not ride food is cabbage shy