A century ride is the pinnacle of a cyclist’s journey. Riding 100 miles in one day takes a lot of work, but it’s not impossible if you follow an appropriate training routine. This article will give you a guide on how to complete a century as easily as possible.
One of the most important aspects of your training routine is your exercise plan. You should mainly focus on endurance training beginning at least three months before your century ride. Most of your exercise sessions should be around 65% of your maximum heart rate. For two days of the week, you should push yourself up to 85% of your maximum heart rate for several minutes.
Two weeks before the big ride, you should try to ride about 60 miles. During this ride, you should try to maintain a cadence between 70 and 90 revolutions per minute. It’s also a good idea to exercise on as many hills as you can find as this will help make you stronger.
You will also need to follow a meal plan while preparing for your century ride. You should begin hydrating your body by drinking a lot of water a few days before the ride. You should add more carbohydrates to your diet while reducing the amount of caffeine and alcohol you consume. Try to consume meals with a balance of proteins and carbohydrates.
Before you begin your century, you should take your bike to a professional to have a fit assessment. If you only have flat bars on your bike, you should consider adding bar ends. Otherwise, you will likely have sore shoulders at the end of the ride. It’s also important to make sure your tires are inflated properly and are in good overall shape. Your should also make sure that your brakes function correctly and are properly lined up.
You will also need to buy a few products to take with you on the century ride. You will need to bring along a spare tire, patch kit, pump, and tools. You will also need to bring plenty of water bottles and cages. Your clothing should include gloves, shorts, shoes, sunglasses, and rain apparel. You may also want to invest in a cycling jersey with pockets along the back. These pockets are useful for carrying extra food.
On the day of the ride, you should drink a lot of water and eat a light breakfast consisting of foods with plenty of carbohydrates. Appropriate foods to eat include fruit, bagels, and energy bars. During the ride, you lose a lot of fluids due to sweat. It’s best to drink plenty of water before you even get thirsty.
During your century ride, you should make sure that you change positions frequently. When you stop for water and food breaks, you should get off the bike and stretch your arms, shoulders, and neck. Make sure that your rest stops aren’t longer than 10 minutes or you may start to stiffen up.
It’s also a good idea to find a friend or two to go on the century ride with you. The ride will seem considerably shorter if you have a couple of people to talk to. A companion or two can also make the ride easier during windy conditions by drafting.
With these tips, your first or next century will be a breeze. Make sure to bring along equipment to fix your bike in case something goes wrong. Stick to the meal plan to ensure that you have enough energy to cross the 100-mile mark.