Cycling a century (100 miles) is a significant milestone for any cyclist. It’s a challenging but rewarding experience that requires dedicated training and preparation. This comprehensive guide will provide you with all the information you need to successfully complete your first century ride, covering physical and mental training, cross-training options, testimonials from experienced riders, and a 12-week training plan. Additionally, we’ll explore the benefits of using Rouvy as a training tool, particularly when the weather is unfavorable, and how its collaboration with Ironman can benefit cyclists training for long distances.

Physical Preparation

Successfully completing a 100-mile cycling journey requires physical and mental preparation. To get started, evaluate your current fitness level and create a plan that allows you to gradually increase your mileage and incorporate different types of training. Here’s how to prepare your body for the challenge:

Building Endurance with Long Rides

Long-distance rides are the cornerstone of your training. It’s crucial to gradually increase the duration of your rides to build endurance without overloading your body . Start with shorter rides of 20-30 miles and progressively add miles each week, aiming to increase your distance by no more than 10% to 15% per week . Practice riding at a steady pace and include varied terrain, especially hills, so you’re prepared for different challenges . If the century you’re training for has a lot of climbs, make sure to include hills as a significant part of your training miles . Riding in a group can also be beneficial, providing motivation and support to help you reach your goals .  

Pacing Strategies

Pacing is a crucial aspect of long-distance cycling. Two effective methods for pacing your century ride are Intensity Factor (IF) and Rate of Perceived Exertion (RPE) . IF is a percentage of your Functional Threshold Power (FTP), which is the power you can maintain for an hour. Aim to maintain an IF of 0.70 or 0.75 during your century, meaning you ride at 70% to 75% of your FTP . If you don’t have a power meter, use RPE, which is a subjective measure of how hard you feel you are working. An RPE of 6 or 7 on a scale of 1-10 is generally appropriate for a century .  

Incorporating Cross-Training and Strength Workouts

While cycling is the primary focus, cross-training plays a vital role in preventing burnout and building a balanced fitness foundation . Strength training, particularly for your core and legs, enhances your ability to maintain good form and pedal efficiently over long distances . Cross-training activities like strength training, yoga, running, and swimming offer various benefits, including improved strength and power, enhanced flexibility and balance, increased cardiovascular fitness, and overall body strengthening .  

Here are some recommended exercises:

• Squats, lunges, and leg presses: Strengthen your lower body .  
• Planks and Russian twists: Enhance core stability .  
• Yoga or stretching: Improve flexibility and prevent injury .  

Prioritizing Rest and Recovery

As your training volume increases, prioritize rest and recovery to prevent overtraining and fatigue . Incorporate rest days and active recovery, such as light cycling, swimming, or walking . Remember that rest is just as important as the long rides themselves . In the final two weeks before the event, reduce the intensity and duration of your training to allow your body to fully recover and be fresh for the big day .  

Mastering Your Nutrition Strategy

Proper nutrition is crucial for performance and endurance. Focus on:

• Daily nutrition: Maintain a balanced diet with plenty of carbohydrates for energy, protein for muscle repair, and healthy fats for long-lasting fuel . Hydration is also vital, so aim to drink plenty of water throughout the day .  
• On-the-bike nutrition: Practice your fueling strategy by consuming small snacks every 30-60 minutes during long rides . Energy bars, gels, bananas, and nuts are excellent options. Hydrate consistently with water and electrolyte drinks to avoid cramping and dehydration .  

It’s essential to individualize your nutrition plan, as what works for one cyclist may not work for another . Experiment with different foods and drinks during training to find what your stomach can tolerate and what provides you with sustained energy .  

Bike Fit and Gear Check

A properly fitted bike is essential for comfort and injury prevention during long rides . If possible, get a professional bike fit to ensure your bike is optimally adjusted to your body. In the weeks leading up to your century, make sure your bike is in top shape . Check tire pressure, brakes, and chain condition to ensure everything is functioning correctly.  

Mental Preparation

Completing a century ride is as much a mental challenge as it is a physical one. Cultivating mental fortitude is essential for overcoming obstacles and staying motivated . Mental preparation is just as important as physical preparation and can be the deciding factor in overcoming challenges and reaching the finish line.  

Breaking Down the Ride

Divide the 100-mile journey into smaller, manageable segments . Focus on reaching each milestone, rather than dwelling on the entire distance. This approach makes the challenge seem less daunting and provides a sense of accomplishment as you progress.  

Developing Mantras

Create positive affirmations or mantras to repeat during challenging moments . These can be phrases like “I am strong,” “I can do this,” or even lines from your favorite songs. Mantras help distract from discomfort and maintain focus.  

Visualizing Success

Mentally rehearse the ride, envisioning yourself crossing the finish line strong and happy . Visualization builds confidence and reduces pre-ride anxiety.  

Embracing Discomfort

Accept that there will be moments of discomfort and fatigue during the ride . Prepare yourself to push through these challenges, knowing that they are temporary and the sense of accomplishment will be lasting.  

Motivational Signs and Photos

Consider using motivational signs or photos on your bike as a mental strategy . Tape inspirational quotes or pictures of loved ones to your top tube to provide encouragement and reminders of your goals. This can help you stay positive and focused during challenging moments.  

Testimonials from Experienced Riders

Hearing from others who have conquered their first century can provide valuable insights and motivation. Here are a few testimonials:

• “Make sure your bike fits you and is comfortable. Ditto clothes – take what you may need. If there are hills on the century course, make hills a large part of your training miles. If you can easily do 100 miles per week, then you can do a century. No need to ride longer than 50 miles in training, but a lot of your rides should be 40-50 milers.” This emphasizes the importance of bike fit, appropriate clothing, and consistent training with a focus on longer rides.  
• “Start out as slow as you can possibly stand, and then slow down some more. Drink and eat often and before you are thirsty or hungry. Eat and drink things you are used to, not new things you haven’t tried.” This highlights the importance of pacing, consistent hydration and nutrition, and sticking to familiar foods and drinks during the ride.  
• “Definitely have a friend to go with you! It helps if you can encourage each other through. It’s even better if you have a group. Make sure your bike is serviced before you go. Plan to dress for the weather. Make sure you know where you’re gonna your water. Keep fueled.” This testimonial emphasizes the social and motivational benefits of riding with friends or a group, as well as the importance of bike maintenance, proper clothing, and hydration.  
• “Biggest advice is ride, ride, ride – and get your food and fluids figured out. Work on that during your training and you’ll be fine. The miles will have your confidence up and the food and drink will power the engine.” This reinforces the importance of consistent training, building mileage, and practicing your nutrition and hydration strategy.  
• “Eat early, and eat often. I aim for 60-90 grams of carbs per hour, taken in 20-minute increments (20/20/20). Bring two bottles of course, one with regular water and one with electrolytes and some carbs would be good.” This provides specific advice on carbohydrate intake and hydration during the ride.  

These testimonials offer a variety of perspectives and advice, highlighting key aspects of preparing for and completing a century ride.

Cross-Training Options

Cross-training complements cycling by working different muscle groups and providing variety. Here are some beneficial cross-training activities for cyclists:

• Strength training: Improves overall strength and power, particularly in the core and legs .  
• Yoga: Enhances flexibility, balance, and core strength .  
• Running: Improves cardiovascular fitness and leg strength .  
• Swimming: Provides a low-impact workout that improves cardiovascular fitness and overall body strength .  

Rouvy as a Training Tool

Rouvy is an indoor cycling app that offers a realistic and engaging training experience, especially when outdoor conditions are unfavorable. It provides a variety of features that can benefit cyclists preparing for a century ride.

Realistic Routes and Augmented Reality

Rouvy uses real-world video footage and augmented reality to create an immersive cycling experience . You can ride famous climbs, explore scenic routes, and even virtually participate in races and events . This realism, combined with accurate pedal cadence matching and the ability to simulate coasting , helps make indoor training more engaging and enjoyable.  

Rouvy vs. Real-World Cycling

While Rouvy provides a realistic indoor cycling experience, there are some key differences compared to outdoor riding . For example, downhill simulation on Rouvy may not feel as effortless as coasting down a hill in the real world, and the gradient feel may be slightly different. Additionally, Rouvy cannot fully replicate the effects of wind resistance. However, the app’s ability to accurately simulate terrain and provide a consistent training environment makes it a valuable tool for cyclists.  

Structured Workouts and Training Plans

Rouvy offers a library of structured workouts and training plans designed by professional coaches and cyclists . These plans cater to various goals and fitness levels, helping you improve endurance, strength, and speed . You can even train like the pros with plans designed by the Lidl-Trek team and other renowned cyclists .  

Ironman Collaboration

Rouvy’s collaboration with Ironman provides cyclists with access to virtual versions of official Ironman courses . This allows you to familiarize yourself with the terrain, elevation changes, and key features of the course, helping you prepare both physically and mentally for race day . The partnership also offers benefits such as enhanced training content, including Ironman-specific routes and training plans, continuous updates with more Ironman courses, and easy access to these courses through the Rouvy app .  

Benefits in Unfavorable Weather

Rouvy is particularly beneficial when the weather is not conducive to outdoor cycling. Whether it’s raining, snowing, or too hot, Rouvy allows you to maintain your training consistency and stay on track with your century preparation .  

12-Week Training Plan

This 12-week training plan incorporates cycling, cross-training, and mental preparation to help you conquer your first century ride:

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1-hour easy	Cross-training	Rest	1-hour easy	2-hour moderate with hills	2.5-hour steady
2	Rest	1-hour easy	1-hour intervals	Rest	1-hour easy	2.5-hour moderate with hills	3-hour steady
3	Rest	1-hour easy	1.5-hour intervals	Rest	1-hour easy	3-hour steady	2-hour recovery
4	Rest	1-hour easy	1.5-hour intervals	Rest	1-hour easy	3.5-hour steady	2-hour recovery
5	Rest	1-hour easy	2-hour intervals	Rest	1-hour easy	4-hour steady	2-hour recovery
6	Rest	1-hour easy	2-hour intervals	Rest	1-hour easy	4.5-hour steady	2-hour recovery
7	Rest	1-hour easy	2.5-hour intervals	Rest	1-hour easy	5-hour steady	2-hour recovery
8	Rest	1-hour easy	2.5-hour intervals	Rest	1-hour easy	5.5-hour steady	2-hour recovery
9	Rest	1-hour easy	2-hour intervals	Rest	1-hour easy	6-hour steady	2-hour recovery
10	Rest	1-hour easy	2-hour intervals	Rest	1-hour easy	4-hour steady	1-hour recovery
11	Rest	1-hour easy	1-hour intervals	Rest	45-min easy	Rest or easy cross-training	Practice century (adjust distance if needed)
12	Rest	30-min easy	Rest or light cross-training	20-min easy	Rest	Rest	Rest or very light activity

Notes:

• This is a sample plan, adjust it based on your fitness level and goals.
• Incorporate interval training twice a week to improve speed and endurance .  
• Include cross-training activities like strength training or yoga on Wednesdays or rest days .  
• Prioritize rest and recovery, especially in the final week before the century .  
• Remember to taper by reducing training intensity and duration in the final two weeks before the event .  
• Listen to your body and adjust the plan as needed.

Conclusion

Cycling your first century is an achievable goal with proper training and preparation. By following a structured plan, incorporating cross-training, and cultivating mental fortitude, you can conquer this challenging and rewarding milestone. Remember to prioritize rest and recovery, practice your nutrition strategy, and listen to your body throughout the process. With dedication and perseverance, you’ll be crossing that finish line with a sense of accomplishment and pride. This achievement has the potential to transform you not only as a cyclist but also as an individual, pushing your limits and instilling a sense of confidence that extends beyond the realm of cycling.