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- Completing a century bike ride
is pretty much a milestone in cycling.
Even if it's your first of the year,
or it's your first ever.
It can be really daunting, after all,
it's 100 miles, it's a long way.
- It's a really long way.
But in this video,
we're going to tell you everything you need to know
about how to train for 100 miles.
- Yeah hopefully, well you guys won't make
the same mistakes we have over the years.
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- You'd be totally naive to think
you could ride 100 miles on your first attempt.
It's going to take some time to work your way up
to that 100 mile benchmark.
That being said, you don't need to put in
hours and hours of training to ride a century.
- [Manon] Commuting to and from work
is a really good way to start.
And on the days that you can't commute,
when the weather's just really bad,
why not try a turbo session.
- Yeah that's a good idea actually.
And then on those weekends you can do those longer rides
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
'cause well that will make those miles tick 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.
All right guys, when are we stopping?
- Not yet Hank, we've only done 10 miles.
- But I need my cappuccino! - 90 to go.
(Hank sighs)
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- Slowly try to increase the distance
for your long training rides.
For me personally, I started out at 20 miles,
then added five miles on, every time I went out training.
It'll only gives you confidence
for when you actually come to do the 100 miles.
- Route planning is also really important,
so make sure you're considering
the terrain you'll be riding.
So try not to choose a mountainous route,
and instead, go for a nice flat one.
Like this one.
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- Plan out your training into a diary
to keep track of all the rides you're doing.
Making sure that you're building up to the 100 mile mark.
This'll only give you confidence
when you look back at all the training you've done,
before you tackle the century.
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Fueling correctly can make or break your 100 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 your dinner is perfect.
And then the morning of your big ride,
try and get a big bowl of porridge
for some fruit and some protein.
It'll be the perfect start,
whether you're just doing a big training ride,
or the 100 mile itself.
Now for on the bike.
You should try and find a mix
of high carb food and energy drinks that works for you.
Easy to eat, and easy to digest.
- You should start eating in the first hour of your ride,
and then every 30 to 40 minutes after that.
Eat little and often is key.
Don't get too out into the ride,
and eat everything you've got.
It'll only sit in your stomach, and you'll feel awful.
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- [Manon] Likewise, it would 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.
- [Conor] I suggest starting with real foods.
Brioche buns, bananas, and rice cakes.
My personal favorite was actually ham and cheese.
- [Manon] Ham and cheese rice cake?
- It was amazing, and I just love 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 gel
to perk yourself up.
- [Manon] No matter how long your training ride is,
it's important to keep on top of hydration.
Water will work perfectly fine, but you can also try
putting carb powder and electrolytes in your drink.
I always used to prefer electrolyte tabs,
as I found the carb 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 100 mile ride.
So you need to plan in
where you're going to stop to get some more water.
You can also try bringing some cash to stop at cafes.
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- 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, that would not be good for morale.
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- A sore back, neck, or even your knee
can be really painful on those long rides.
Things that'll barely bother you on the two hour rides,
can be extremely painful on the century rides.
- Bike setup is crucial,
and you don't want to get 70 miles into your ride
and be in so much pain that 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.
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- 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, and 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 whatever you do, don't wear your undies
under your cycling shorts.
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- It can be very tempting to start out too fast
when attempting that 100 miler.
But take it easy in the beginning,
and you'll only get stronger as your ride goes on.
- Yeah, another good tip that I like to enforce
is gathering some mates together
to do that century ride with you.
Not only will it make it more enjoyable,
but it'll also give you wheels 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 to sit on the back, no?
- Yeah, come on. - Whoo!
- We've done 90 miles, so about 10 to go.
- 10 miles to go, yes!
Whoo! - We're nearly there, come on.
(upbeat music)
- If you've enjoyed this video,
please give it a big thumbs up.
- And feel free to write in the comments section below
about how you got on with your first 100 miles.
- God, I'm so glad you're sitting down,
'cause I'm the same height as you for once.
Yeah, make sure if you want another video,
then to click on...
(chuckling) The donkey.
- (chuckling) He bit me. - He's there somewhere.
(laughing) He's there.
- That's not ride food. - He's camera shy. (laughs)