Century Ride Preparations
Articles go back to Articles
  1. Don't wait until you are thirsty to drink On a warm day, drink 2 bottles of liquid per hour. John D. Cook, 60, of Roseburg, Oregon, says he drinks half a bottle every 10 miles. "I think water is the key to it" he says.
  2. Do drink before, during, and after rides to avoid dehydration-induced fatigue. Harry Meyers, 61, of Diamon Springs, California, drank more than 3 gallons of liquid when he rode the Davis (California) Double Century, but still got dehydrated. He says chicken soup helped him finish in about 17 hours.
  3. Do consider using an energy drink. These specially designed mixtures will quench your thirst and supply vital glucose. In her second century, Apriletti used a carbohydrate-replacement drink. "It kept me from bonking", she says.
  4. Do eat lots of carbohydrates, such as pasta and rice, during the 3 days prior to the ride. Try fruit, oatmeal, whole-grain cereal, and bread for breakfast.
  5. Don't wait until you're hungry to eat during the ride. Recommended snacks include bananas, cookies, and dried fruit. When Jeff Hawkins, 31, of Brooklyn, New York, did a 50-mile ride last year, he "didn't bring anything to eat, which was foolish. The last 10 miles, I was hurting pretty bad," he says.
  6. Don't stuff yourself. Eat lightly and steadily, filing your pockets with food at rest stops. "I eat every 20 miles," says Cook
  7. Do vary your riding position. Frequently.move your hands from the top of the handlebar to the brake lever hood to the drops. It'll prevent muscle fatigue.
  8. Do stretch while you ride. Every 30 minutes stand on the pedals, arch your back, and stretch your legs. To prevent upper body stiffness, do slow neck rolls and shoulder shrugs.
  9. Do divide the ride into segments and prepare a strategy for each. "Try to stay away from people who are trying to "win" the century ride," says Apriletti.
  10. Don't dwell on the miles remaining, if you're getting tired. Instead, concentrate on form, efficiency, and drinking and eating adequately. "Give yourself plenty of time and try not to hurry," says Cook. "Just plan on finishing and enjoying it."
  11. Don't stop for more than 10 minutes. Longer rest breaks can make you stiff and sap your motivation.
  12. Do make sure your bike is properly geared for the course. Ask the ride organizer or someone who's ridden the route previously for recommendations.
  13. Do wear cycling shoes that fit comfortably, cycling shorts with chamois, and padded cycling gloves. Sunglasses protect your eyes and reduce fatighe from glare. "Bicycle shorts make a world of difference," says Hawkins.
  14. Do cycle with someone who has similar goals. "Ride with other people so you get support and encouragement," say Apriletti.
  15. Do believe in yourself. Completing your first century or finishing one in personal record time is within your grasp. Think positive.
SCHEDULE 1
 Goal: To Ride 100 Miles
WEEK

MON.

Easy

TUE.

Pace

WED.

Brisk

THU.

 

FRI.

Pace

SAT.

Pace

SUN

Pace

Total Weekly Mileage
1.
6
10
12
Off
10
30
7
77
2.
7
11
13
Off
11
34
10
86
3.
8
13
15
Off
13
38
11
98
4.
8
14
17
Off
14
42
13
108
5.
9
15
19
Off
15
47
14
119
6.
11
15
21
Off
15
53
16
131
7.
12
15
24
Off
15
59
18
143
8.
13
15
25
Off
15
65
20
153
9.
15
15
25
Off
15
65
20
155
10.
15
15
25
Off
10
5 easy
Century
170

 

SCHEDULE 2
 Goal: A Century with Strength to Spare
WEEK

MON.

Easy

TUE.

Pace

WED.

Brisk

THU.

 

FRI.

Pace

SAT.

Pace

SUN

Pace

Total Weekly Mileage
1.
10
12
14
Off
12
40
15
103
2.
10
13
15
Off
13
44
17
112
3.
10
15
17
Off
15
48
18
123
4.
11
16
19
Off
16
53
20
135
5.
12
18
20
Off
18
59
22
149
6.
13
19
23
Off
19
64
24
162
7.
14
20
25
Off
20
71
27
177
8.
16
20
27
Off
20
75
29
187
9.
17
20
30
Off
20
75
32
194
10.
19
20
30
Off
10
5 easy
Century
184