Congratulations! You’ve made the decision to take on the ultimate cycling challenge – a Century, aka 100-mile ride. I remember my first century like it was yesterday. It was the Texas MS 150 in April 2006. I only I knew what I know now, it would have been a whole lot more enjoyable! But you’re here, so you’re going in prepared. I’ve put together some thoughts that explicitly define what a century is, how you can think about training in a broader sense (I’ll write a training article shortly), off-the-bike preparation, and common pitfalls to avoid.
So what are you waiting for? Let’s get going!
What is a Century Ride
A century ride is the ultimate test of cycling endurance. Not only is it a test of your physical endurance, but also a test of your mental endurance. Most cyclists first century will take place as part of a charity ride, where writers raise funds for certain charities. For example, the MS 150 is a very popular ride in each state that raises funds for multiple sclerosis.
In the realm of cycling, a century ride stands out for its length, typically stretching over 100 miles. Yep. Even though it’s referred to as a century, the rides will generally be between 100 and 110 miles; sometimes as long as 120+ miles. Even for the fastest cyclists, a century will generally entail at least 4-5 hours in the saddle. For the average cyclist, it will be more like 5-7 hours. It’s no small task. If you’re looking for something a little less harrowing, you can opt for a metric century, which is just over 62 miles. Most large charity rides have both metric (62 miles) and imperial (100 miles) century options.
Now that you know what a century is, let’s get into how you can prepare for one. You’ll need a strategy that includes not just time in the saddle, but also targets specific workouts to train the proper aerobic and anaerobic fitness you’ll need to finish the 100 miles. I’m always of the adage, “it’s better to overprepare than to underprepare”.
Structuring Your Century Ride Training Plan
If you’re aiming to conquer a century ride, crafting a tailored training plan is essential. Whether you’re a weekend warrior or a seasoned racer, the fundamental structure stays the same, covering the Base, Build, and Specialty phases using a concept called Periodization. I’ve given a brief summary of each phase below, but if you want all the nitty gritty details, I’d highly recommend picking up a copy of The Cyclists Training Bible by Joe Friel. He’s the DeFacto expert on periodization for endurance athletes and in his book, you will learn everything you ever needed to know about exercise physiology for cyclists – bar none.
In the Base Phase (aka base training), your goal is to construct a solid aerobic foundation. Sometimes you’ll hear this called long and slow – and that’s for good reason. It’s not about pushing hard; instead, it’s about accumulating time in the saddle at a low to moderate intensity. This allows your body to adapt properly and build a proper endurance foundation for later training stages. It’s like the analogy of building a house… if you don’t have a solid foundation, your house will crumble. And we don’t want to crumble during your first century. As you approach the end of you build phase you will be moving into “Sweet Spot” workouts, which hover just below your threshold intensity for better growth in fitness without excessive fatigue.
Then comes the Build Phase, which targets your threshold power—basically the highest power or heart rate you can sustain for an hour—and expands your work capacity. The workouts get harder and more specific, with an emphasis on sustained hard efforts. It’s all about converting that base endurance into the ability to ride harder and longer. You want to make sure you’ve built up your base for at least 8 weeks before starting Build training.
Lastly, you’ll enter the Specialty Phase… usually 3 weeks before your event. The focus here narrows to event-specific preparations. This is where you’ll tune your fitness to the demands of a century ride. If your event is hilly, for instance, you’d include more climbing work. If it’s flat, you would practice your position on the bike to be as aerodynamic as possible. Essentially, train for the terrain where your century will be! If you show up for a hilly century, yet have only trained on the flats of Florida, you’ll be in for a world of hurt.
Nowadays, there is technology galore that can help you develop a solid training plan. Platforms like TrainerRoad, TrainingPeaks, and Zwift offer comprehensive century training plans. I’ve subscribed to all three for nearly 15 years, give or take. Zwift is great if you like gamified training and is my personal favorite. TrainerRoad is geared more toward hardcore racers, but their content is top notch as well. TrainingPeaks is a training log and is very helpful to track your progress as you get closer and closer to ride day.
Now that you have an idea about developing a training plan, you need to execute the plan and transition into pacing and ride prep. As you train and prepare for your ride, you’ll learn pacing strategies and gather tips on how to prep for the big day—everything from familiarizing yourself with the course to carving out tactics for optimal nutrition and hydration.
Perfecting Your Pacing and Ride Preparation
Okay. You’ve put the miles in and done the hard work—now it’s time to translate that training into a successful century ride. Pacing and nutrition are the key to endurance cycling, and the last thing you want is to bonk or explode 20 miles into your ride. Trust me, bonking is one of the least pleasing experiences in life! You do not want to bonk! Whether you’re using heart rate, power, or just your perceived exertion, start out at a pace that seems easy. This will be sustainable as your body tires, and when you’re at mile 80, you’ll be glad you didn’t go out to hard. As you ride more centuries, you’ll get a better feel for your best pacing strategy. But on your first century, err on the side of caution.
Now, let’s talk about ride preparation and what you can do on and off the bike in addition to your physical training. First of all, know the terrain! Use sites like Strava or even google maps to familiarize yourself with the topography of your route. Take a look at the wind forecast in relation to the route, and get an idea of where you can shelter from the wind. Ride with groups! If you’ve done a few group rides, and feel comfortable riding in a group, it will be a game changer come ride day. By drafting off other riders, you can save up to 30% of your energy. Think of that… that’s a 105 heart rate instead of 150 at the same effort. That is huge. And riding in a group will often times have a major impact on how well you feel throughout the century.
Don’t neglect the power of proper nutrition and hydration. Start this process days before the event, ensuring your body’s fuel tanks are topped off. I usually start eating lots of pasta and carb-heavy meals 3 days before a century. You want to give your body time to max out its glycogen stores, so that you’ll have those beautiful carbs ready for your muscles on ride day. During the ride, try to remember to drink a bottle of water per hour and eat a bar, or gel, or snack regularly. Don’t be afraid to stop at a rest station to eat or get a banana! I even set a timer on my watch that reminds me to eat every 45 minutes. Regular intake of food and water is your best defense against bonking. And remember, stick to tried-and-tested nutrition that your stomach is familiar with. Race day isn’t the time to try out new food or drink!
Lastly, get those pre-ride jitters out with a good night’s sleep. You’ll usually be getting up at the crack of dawn on ride day, so layout all your clothing and gear the night before. This will ensure so you don’t forget something in the morning during your pre-coffee haze. With these tips in mind, you have your body and mind prepared for an amazing experience on raced. But don’t let the excitement of the day lead you into any beginer mistakes!
Avoiding Common Pitfalls on Event Day
A century ride is as much about strategy as it is about endurance. Crossing the finish line strong means you’ve got to avoid the usual blunders that can ruin your day. Here are some of the most common mistakes new rider make during their first century… in hopes that you can avoid making them!
- Fueling: When it comes to fueling, the rule of thumb is simple: don’t wait until you’re hungry or thirsty. Proactive nutrition and hydration are critical, and this means eating and drinking consistently throughout the ride. I can’t stress enough the importance of testing your fueling strategy during training rides so that you’re confident and comfortable on event day.
- Aid Stations: It’s tempting to linger at aid stations, especially when you’re feeling tired, but it’s a trap. Too much downtime cools your muscles and can make it harder to get back on pace. Instead, aim to keep stops short and efficient. Grab what you need, stretch if you must, and get back on the road.
- Mindset: Underestimating the mental challenge of a century ride is a common oversight. Prepare your mind to deal with fatigue, discomfort, and even boredom. Mental resilience can be as vital as physical stamina, so integrate some mental skills training into your routine, whether through visualization, goal-setting, or positive self-talk.
- Pacing: Lastly, starting too hard can doom your ride. A high pace from the get-go might feel doable when you’re fresh, but it can lead to premature fatigue. Instead, start conservatively and aim to finish strong. Pacing strategy will make or break your ride.
Conclusion
I know this looks like a lot and seems very daunting, but it’s not. It’s a few of the things I’ve found helpful over the year that have helped me with all of the centuries I’ve ridden. Remember, your first attempt doesn’t need to be your last. Take the learnings from each ride and adjust your approach down the road. With attention to preparation and strategy, you’ll set yourself up not just for finishing, but for thriving on your century ride journey. I really hope that this guide sets you on the path to your best performance yet.
Follow this advice as a guide to help point you in the right direction, and you’ll be kicking century butt in no time!
Until next time…
-Brandon
