Scribd
Upload
31 views3 pages

How To Train For A 100km Ride

Targeting a 100km bike ride seems challenging but is achievable with gradual training over 10-12 weeks. Riders should train 3-4 times per week, starting with 1-2 hour easy rides and slowly increasing weekly distances by 10-12% each week. Two weeks before the event, complete a longer ride such as 60-70km to prepare. Proper nutrition during long rides is important, requiring a substantial breakfast and snacks throughout to avoid running out of energy.

Uploaded by

selvakumar1107
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
31 views3 pages

How To Train For A 100km Ride

Targeting a 100km bike ride seems challenging but is achievable with gradual training over 10-12 weeks. Riders should train 3-4 times per week, starting with 1-2 hour easy rides and slowly increasing weekly distances by 10-12% each week. Two weeks before the event, complete a longer ride such as 60-70km to prepare. Proper nutrition during long rides is important, requiring a substantial breakfast and snacks throughout to avoid running out of energy.

Uploaded by

selvakumar1107
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

How To Train for a 100km Ride

Targeting a 100km ride on the road seems like a big challenge and its 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 its entirely achievable for almost anyone. If youve 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. Heres 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 dont 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 youre 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 wont seem that much. The weekly distance should not increase by more than approx. 10-12 % per

week once youve 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 its 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 week 12 30km 11 45km 10 60km 9 75km 8 85km 7 95km 6 110km 5 120km 4 135km 3 145km 2 145km 1

Mon

Wed

Sat or Sun (long ride)

Total

10km

10km

10km

10km

15km

20km

10km

20km

30km

15km

25km

35km

15km

30km

40km

15km

35km

45km

20km

40km

50km

20km

45km

55km

25km

50km

60km

25km

50km

70km

30km

50km

65km

30km

40km

Event

Day

You might also like