How to Train for Your First 100-Mile Bike Ride

2 November 2025

So, you've decided to take on the challenge of a century ride—a whopping 100 miles on your bike! Whether you're doing it for fun, fitness, or to check it off your bucket list, completing a century ride is an achievement worth training for. But where do you start? Don’t worry—I’ve got you covered!

Setting the Foundation

Build a Strong Base

Before you even start serious training, you need a solid foundation. If you're already comfortable with shorter rides (30-50 miles), you're on the right track. If not, start with consistent shorter rides to build endurance and strength.

Aim for at least three to four rides per week, gradually increasing your mileage over time. The key is consistency—your body needs time to adapt to the demands of long-distance cycling.

Get the Right Gear

You don’t need a pro-level bike, but a reliable road bike that fits properly is a game-changer. Make sure your bike is tuned up, your saddle is comfortable, and your tires are in good shape.

Other essentials:
- Cycling shorts (your butt will thank you)
- A good helmet (safety first!)
- Padded gloves (for hand comfort)
- Clipless pedals and shoes (for better power transfer)
- A hydration pack or multiple water bottles

Structuring Your Training Plan

Gradual Mileage Increase

A century ride isn’t something you can just wake up and do (unless you're a superhero). You need progressive overload—gradually increasing your ride distance.

Try this 12-week training plan as a guideline:

- Weeks 1-4: Focus on building a base (ride 3-4 times a week, include one long ride of 30-40 miles).
- Weeks 5-8: Increase your long ride distance each week (45-65 miles).
- Weeks 9-11: Push for 70-80 miles on long rides; add interval training for endurance.
- Week 12: Taper down, rest, and get ready for the big ride!

Long Rides Are Key

Your weekly long ride is the backbone of your training. Every weekend, challenge yourself to ride farther than the last. Your goal? Ride at least 75-85 miles before your century ride to ensure you're ready.

Mix in Strength and Cross-Training

Cycling isn't just about pedaling; your core, legs, and upper body all play a role. Add strength training (think squats, planks, and lunges) twice a week. Cross-training with running, swimming, or yoga can also help with endurance and flexibility.

Building Endurance

Dial In Your Nutrition

Riding for hours burns a ton of calories, and you can’t afford to “bonk” (run out of energy). Fuel your rides with:
- Carbs (bananas, energy bars, gels)
- Electrolytes (sports drinks, coconut water)
- Protein (for recovery after rides)

During your century ride, aim to eat every 45-60 minutes and stay hydrated. Dehydration can wreck your performance, so drink before you feel thirsty!

Master Pacing and Energy Efficiency

Going too fast too soon is the easiest way to burn out. Stick to a steady, sustainable pace—this ride is a marathon, not a sprint. Use a heart rate monitor or power meter if you have one, but listening to your body works just as well.

A good rule of thumb? Ride at a pace where you can still hold a conversation without gasping for air.

Mental Preparation

Get Comfortable with the Distance

100 miles sounds like a beast, but breaking it into smaller milestones helps. Think of it as four 25-mile rides or two 50-mile rides, instead of one giant ride. It’s all about mindset!

Train Your Mind for the Challenge

Long rides can be as mentally exhausting as they are physically taxing. To prepare:
- Ride solo sometimes to build mental toughness.
- Listen to music or a podcast (if it’s safe).
- Visualize finishing strong—positive thinking works!

The Final Countdown

Taper Before the Big Day

In the last week before your ride, reduce training volume to give your body time to recover. Cut back on long rides but keep spinning lightly to stay fresh.

Prep Your Bike and Gear

The night before your ride:
✅ Check your tire pressure
✅ Lube your chain
✅ Lay out your gear (jersey, shoes, snacks, etc.)
✅ Charge your cycling computer (if using one)

Ride Day Strategy

On the big day, stick to what you practiced:
- Start slow, finish strong
- Eat and hydrate regularly
- Embrace the challenge—it’s your moment!

Conclusion

Training for your first 100-mile bike ride is a journey—and if you stick to a structured plan, stay consistent, and listen to your body, you’ll cross that finish line feeling accomplished. So, gear up, hit the road, and enjoy the ride. You got this!