How long to train for 100km ride?

[Anonymous1502]

I want to ride 100km as part of a fundraiser, how long do you think I would need to train for? It's not a race, it's just about having the stamina to do it and there can be breaks in-between. My maximum distance I have risen in a day is 64km with 3 breaks (some a lot longer than others). Also any tips on how to train for it?

 

[ColinJ]

If it isn't a stupidly hot day, or a stupidly windy day, or a stupidly hilly route, then you can probably do already do it if you take all day, take plenty of breaks, and eat and drink enough. Oh, and you are comfortable enough on your bike not to get a saddle sore or backache!

PS I should have asked how you felt after the 64 km day? If it nearly killed you, then a month of 50-60km rides once or twice a week would be useful. If you felt fine, then as I suggested before - go for it!

 

[DCLane]

If you've done 64km then you can do 100km. It's about steadily increasing the distance, managing pace and speed together with remembering to eat and drink enough.

 

[lane]

Do you have a deadline in mind?

 

[Anonymous1502]

If it isn't a stupidly hot day, or a stupidly windy day, or a stupidly hilly route, then you can probably do already do it if you take all day, take plenty of breaks, and eat and drink enough. Oh, and you are comfortable enough on your bike not to get a saddle sore or backache!

PS I should have asked how you felt after the 64 km day? If it nearly killed you, then a month of 50-60km rides once or twice a week would be useful. If you felt fine, then as I suggested before - go for it!

I felt like I could do at least 10km more if not 20km, with maybe a little break in-between-I think-or maybe Im to confident in my abilities.I would like to be able to do the ride in a month's time, do you think that is achievable? How do I plan my stops?

 

[Anonymous1502]

If you've done 64km then you can do 100km. It's about steadily increasing the distance, managing pace and speed together with remembering to eat and drink enough.

How much should I be eating and when? In what intervals should I increase the distance I ride for my training?

 

[Anonymous1502]

Do you have a deadline in mind?

I would like to do it in the beginning of September (so about 3-4 weeks) maybe Im over ambitious here?

 

[lane]

I would like to do it in the beginning of September (so about 3-4 weeks) maybe Im over ambitious here?

In reality if you have done 64km I expect you could do 100km right away. If you have 4 weeks then I wouldn't do much in the final week before the big day. If you add 10km onto your next ride to do 75km, then add just 5km onto the next two weeks ride you will be up to 85km. Have a week's rest and then do the 100km. Can really see it being a problem. Do another couple of shorter rides, say 20km, during the week. Good luck.

 

[ColinJ]

I would like to do it in the beginning of September (so about 3-4 weeks) maybe Im over ambitious here?

I haven't done a 100 km ride since January and have only done 2 or 3 between 50 and 60 kms since then, but I know that I could go out in the next few days and ride 100 kms (and I actually intend to do that). The thing is, I know I can because I have done lots of rides of that length in the past. 90% of it is in the mind and working within your limitations. You can do it too!

As for how much to eat and drink and how many breaks to take... why not do what you did for your 64 km ride, but factor in another break and 25-50% more food and drink?

We are all different, but I would have a good breakfast before setting off. On the ride I would probably drink about two 750 mL bottles on the bike. I mix 1/3 OJ with 2/3 water. I add a couple of big scoops of maltodextrin powder per bottle for some extra carbs, but a lot of people just drink water. I'd have some snacks on the bike. I have a packet of fig rolls for my next longish ride, but sometimes I take some shortbread. If I stopped at a cafe I'd have something like a big piece of cake or flapjack and a coffee or Coke.

 

[lane]

Yes it is in the mind. By following the small weekly increases I have suggested it makes it less daunting - plus the extra training will probably help on the day as well.

 

[slowmotion]

You won't have any problem at all if you've already ridden 64km. Just try and ride about 15-20km as often as you can before the event and you'll be fine. I discovered cycling at Easter one year and rode a ten mile round trip to and from work. The first commute found me being sick into a bush in Battersea Park, close to death. In late July, I went on a 35km charity ride to support my wife who helped to organise it, but I didn't train in any way. A month later, I went 96km alone from the Hook of Holland to Amsterdam. I was unfit, quite old, and an enthusiastic smoker at the time. You'll find it easy, especially because the other participants will enthuse you. Have fun.

 

[vickster]

Just make sure your shorts and saddle are comfortable or it won’t be general fitness that stops you

 

[CXRAndy]

How old are you, and how long have you been cycling?

60 miles (100k) might sound daunting but its not that bad. The key is break it into manageable chunks and pace it. Three chunks of 20 miles in mostly Z2 heart rate will see you easily complete your challenge. Stop and eat normal food when you wish, drink a litre of water per hour and the distance will melt way.

For training, I asked your age, the reason was my kids aged 16 and 19 rode with me from London to Paris with literally next to nothing in training.

My son rode less than 4-5 times up to 40 miles in Z2

. First day was 70 miles, then following days 60, then 75 miles.

We paced it gently taking 7+hours to do each day. They did it quite easily.

 

[figbat]

You can already do it. You may need to pace yourself and make sure you eat and drink sensibly but there is no need for a structured training and nutrition plan. The first time I did 100km was an offroad ride along the Ridgeway. The furthest I’d done before that was around 60km off road and about 80km on road. I simply had a good breakfast and took plenty of water and some snacks for the ride (my snack of choice is Nutrigrain bars). I also had one gel which I used towards the end for some pick-me-up energy. It was the hardest thing I had ever done but I did it without any ‘training’ or specialised feeding. I have subsequently done a couple of 100km road rides and, again, did them with no preparation other than my usual riding (which is generally 2-3 times a week at max 50km). My main issue was comfort rather than fitness or energy.

 

[cougie uk]

For Ironman races on the bike I eat or drink every 20 minutes. Slurp of energy drink or bit of flapjack.

Just take it steady. Imagine your endurance like a box of matches. Every time you sprint or get out of breath you burn a match. Once the matches are gone you'll struggle.

Also get an experienced pal to check out your bike and position. Lots of people have the saddle too low and struggle in too high a gear.