HOW TO TRAIN FOR A 100KM + RIDE
Targeting a 100+km or more ride on the road seems like a big challenge and it’s 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 it’s entirely achievable for almost anyone.
If you’ve 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.
For those who have not been physically active for some time or are new to bike riding or maybe “ain’t no spring chicken no more” we would recommend checking with your physician before proceeding. Although the organisers attempt to undertake most training at moderate exertion levels, there are times when maximum effort and some discomfort is required.
- 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 don’t 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 you’re 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 won’t seem that much.
- The weekly distance should not increase by more than approx. 10-12 % per week once you’ve 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 it’s easier and more fun if you pick up pointers from others who are experienced. Try joining regular rides with your local bike shop.
SCHEDULED TRAINING RIDES
We offer training rides each weekend leading up to the ride commencing shortly after registration.
Our training rides have been designed to assist in building a sound endurance base. Such training works most efficiently at a moderate level of physical exertion and for that reason “Distance as Fast as Possible” is not part of the training philosophy.
We recommend that new riders don’t leave their training to the last weeks before the ride. Because the training rides progressively build, late starters do have the capacity to hinder others from getting the most out of their training. It is not intended to leave anybody behind on the training outings.
Please ensure that your bike is well maintained and in good condition (particularly tyres and brakes) before starting rides. A service by a professional bike mechanic is highly recommended. It may also be useful to read the “Beginners Riding Tips” and other tips and articles that will be progressively posted on this web site as the ride date approaches.
Hope you enjoy your ride preparation and ultimately your ride to the Burdekin.
We recommend that you have your bike serviced prior to the ride. We encourage you to support our sponsors, Top Brand.
- Take your bike to a bike shop for a service at least a month before the ride.
- Ensure your bike is in a comfortable and efficient riding position. If it is adjusted to suit your particular body size and shape you will feel more relaxed and be able to ride longer distances with less effort. Your local bike shop should be able to help you set up your bike correctly.
- Make sure you check your shoes, cleats and bike set up including handlebars, seat and tyres, before the ride. And don’t forget your brakes!
- Ensure you have a good grasp of basic bike maintenance, including how to change tyres!