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How To Train for a 100km Ride

Targeting a 100km ride on the road seems like a big challenge and it’s a great cycling goal to achieve for most riders.  While the prospect of training for a 100km event may seem daunting, when you break it down to gradual increases over a period of 10 to 12 weeks it’s entirely achievable for almost anyone. 
If you’ve been doing no training at all then a 100 km ride event with 2 to 3 months training will be doable but may be a struggle.  It may be better to opt for a shorter event.
Here’s some basic training rules of thumb to keep in mind:

•    Train 3-4 times a week, either by bike or another type of sports. At a minimum you should ride 3 times per week.

•    To start with go on easy ride of approximately 1 to 2 hours each time.  If you are just beginning go twice a week for 30 to 60 mins and build from there.

•    You don’t need to have ridden the distance you are targeting as your goal in training.  The key is consistency over each week and slowly building to your goal.  That way you’re more likely to avoid injury and over training fatigue.

•    Two weeks before the event is a good time to do a longer ride than usual. If you are reasonably comfortable riding 60-70km, the jump to 100Km won’t seem that much.

•    The weekly distance should not increase by more than approx. 10-12 % per week once you’ve established a basic level of fitness. This applies for both training distances and time in the saddle from week to week.

•    Its easy to underestimate how much food you need to take on when cycling. For a 100km ride you need a substantial breakfast and then a couple of bananas and nutrition bars during the ride plus water/hydration fluid (like Peak Fuel Hydration). Often when people run out of energy on long rides, it is lack of nutrition as much as lack of training.

•    The best way to learn training, hydration and eating tips is to ride with people who have done it before.  Although you can do it on your own it’s easier and more fun if you pick up pointers from others who are experienced.  Try joining regular rides with your local bike shop.

Suggested basic training schedule


Weeks to go                         Mon                        Wed                       Sat or Sun (long ride)          Total week


12                                           10km                      10km                      10km                      =              30km


11                                           10km                      15km                      20km                      =              45km


10                                           10km                      20km                      30km                      =              60km


9                                              15km                      25km                      35km                      =              75km


8                                              15km                      30km                      40km                      =              85km


7                                              15km                      35km                      45km                      =              95km


6                                              20km                      40km                      50km                      =              110km


5                                              20km                      45km                      55km                      =              120km


4                                              25km                      50km                      60km                      =              135km


3                                              25km                      50km                      70km                      =              145km


2                                              30km                      50km                      65km                      =              145km


1                                              30km                      40km                      Event Day