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How To Ride 100 Miles On Your Bike When You Haven’t Done The Training

How To Ride 100 Miles On Your Bike When You Haven’t Done The Training

– Sound familiar? You’ve signed up for a hundred mile ride. And maybe it’s for charity but you haven’t been able
to get the training in and you’re nervous. I mean, you’re really nervous. – Yeah. It’s not surprising really because riding a century
is a pretty big deal but we think we can get you round one if you follow this advice. (upbeat music) – On one hand, we want to make this ride as easy as possible and we can do this by making sure our bike is in tip-top condition. So start off by making sure our chain and gears are clean and make sure our chain is moved up. If a chain is rusty and dry, then it’s going to rob
you of precious energy. Then, we’ll look at our tire pressure. I would go for an 80, 90 PSI and that’s a good ballpark for a road bike but it totally depends on your weight. You don’t want to be too soft because that will also
rob you of good energy or you don’t want to be too hard because, frankly, that’ll
be far too uncomfortable. And then, we want to make
sure our bike is clean because, after all, a
clean bike is a fast bike. (upbeat music) Now, this is super important because, ultimately, food is fuel and you need to make sure you keep eating and drinking throughout your bike ride. But before you set off, think really carefully about what you put in your pocket. Yes, sports nutrition products are great and they pack the calories needed and are easily digestible but we would suggest you go for some solid normal foods like jam sandwiches,
flapjacks or even oat bars and that seems to work
really well especially if you’re not used to those
sport nutritional products on your stomach. And on that last hour, if
you need an emergency kit, why don’t you take a gel. (upbeat music) So the first thing to do
on morning of the event is to check the weather. The
last thing you want to be doing is carrying around wet weather kit if there’s no chance of rain. 13 degrees and sunny. Perfect. Make sure you’ve got
good kit that fits well and is comfortable because the last thing
you want to be doing is riding an ill fitted kit ’cause it’ll slow you down. You might feel like wearing Lycra but if you can grin and bear it, tight lycra really does work and it’ll make your riding a lot better. (upbeat music) Keeping your undercarriage as comfortable as possible is also paramount. But if you haven’t done
a ride of this length, then you might feel a little bruised at the end of the day. But don’t worry because
you will get through it. One thing you can do that will prevent any chaffing or unwanted irritation is to use something as
simple as chamois cream. Think about it as a
lubricant for your bum. I personally don’t use it but some people really find it helps. (upbeat music) We can’t stress how much of
an effect this will have. Even if it’s only one rider, it’s the equivalent of taking your 100 mile ride and
taking it down to 70. As long as you keep nicely tucked in behind the rider in front making sure you’re saving as much energy as possible and giving you the best chance of getting around your 100 mile ride. (upbeat music) – That said, you need to
be really conservative with your own pace. So if the person whose
wheel you’re following goes a little bit too
hard for your upper climb, you need to be prepared to back off and let them go. – So try riding the climb at
a comfortable pace for you. This stops you burning precious energy more quickly than is necessary. – You can think about it
a little bit like a car. You’re going on a long journey and you only got a limited amount of fuel. If you start accelerating really hard away from junctions or
going really fast up hills on the motorway, you’re
going to burn through that patrol really quickly so you need to drive efficiently and it’s exactly the same
when nursing your body around a century. – So be conservative and sick to a pace you’re comfortable with the entire way around your hundred mile ride. (upbeat music) – Despite those tips, the 100 miles is still sounding a little bit daunting. So why not go for a 25 mile ride instead and then just do it four times. – Yes, sounds stupid but it works, not only physically allowing
you to grab some food and have a nice respite,
but also mentally. We can all do 25 miles,
so don’t worry about it. And before not too long, the
ultimate goal will be in sight. – That’s right. Make the most of the
little break that you get between your 25 mile rides. Take on some food. Maybe fill up your water bottles and mentally reset before
you start the next leg. The only thing I would say
is you probably don’t want to rest for too long between 25 mile rides because it is going to be a big day anyway and if you start adding in loads of rest, you might actually find you
start to run out of time. – Know as the day wears on, you might find you stiffen up. So try to be disciplined, and maybe keep those breaks to around five to ten minutes before you get going again. Right, I reckon it’s time to get going. – Already? – It’s been 10 minutes. – Man, time flies. In summary then, the first step is to try and make that 100 miles as easy as possible. So you make sure your bike
is in tip-knot position. You make sure your clothing
isn’t going to hold you back and you make you shelter from the wind as much as humanly possible by following a rider or
riders in front of you. – Then you need to think
about your own ability. So fueling up as best as possible and being conservative in your pacing. And don’t forget to shave your legs. – Hang on a minute, mate. I thought we established
that we weren’t going to recommend leg shaving, it really doesn’t make much difference? – Really does. Looking good. Feeling good. Going fast. It makes sense. – We’ll carry this debate on a little bit later on. In the meantime, please give
this video a big thumbs up. Best of luck in your century quest. I’m absolutely positive that you’ll make it round. Just follow the advice that we’ve given. And if you would like a
little bit more information about the nutrition side of things, which is super duper important, then we’ve got a video
devoted to that subject. You get through to it just down there.

100 thoughts on “How To Ride 100 Miles On Your Bike When You Haven’t Done The Training”

  1. if chamois are no longer made of leather why you show applying chamois cream on the chamois, I think that might confuse users; I personally have never used chamois cream but if I had to I believe I had to use it in my skin to avoid a rash, instead of onto the chamois because the chamois doesn't need to be conditioned; a chamois has not been made of leather for decades, right?

  2. Great video, lads. Has me feeling a lot more confident ahead of the 230km Tour of Flanders sportive. Although, what do I do about the last 70km? 😉

  3. Well, I have done more or less that on multiple occasions, solo. I cannot say I am a well-trained rider (especially early on in the year), avereging some 5 or 6 160 km+ rides a year (one of them usually a ca 200km ride). And from my own experience I can confirm most of what they say. Much of the whole thing is mental. A few things I have done: that helped: (1)set intermediate goals, and if you know the landscape set those stops at landmarks or after arduous/boring stretches. The rest is a reward, and you can mentally recharge with a more fun stretch of road. (2) Check the weather, and if possible make sure you have a tail-wind for as much of the ride as you can. (3) Make sure there is some kind of reward at the end. (4) On the road itself, try and look for 'targets'/'landmarks' to aim for (akin to cycling from lamp post to lamp post).

  4. Did 100 miles on zwift yesterday. Took 5h8min with 5h3min moving time. 3rd one ive done and first one indoor. The other time i didnt have a powermeter and staying in zone too nearly the whole time helped. It still wasnt easy but felt more controlled the outdoor on feel with no idea about zones. I also ate lots of gummiebears. ?

  5. Couple points missed. Both route related.

    Firstly, ride out into the wind returning with wind on your back.

    Secondly, your first century ride should be as flat as possible.

    Of course if the century ride is a sportive this is not possible, but if it's not take time designing the route; and if the wind should switch direction the day before – simply reverse the route.

  6. I would also recommend making efforts such as drinking coffee that would encourage a bowel movement! Nobody wants to hastily crawl out of bib shorts to relieve themselves while people ride by!

  7. Good timing on this video, as I'm doing my first century on Saturday and I've been off the bike for over a week because I had a cold.

  8. Awesome short clip. Good and simple. I split long rides (+150kms) up into sections, such as; important main junction, mountain top, village fountain etc. rather than into kilometre defined lengths. Oh and by the way, please give your psi in bars too. Thanks!

  9. Know your route – that way you can strategise your fuelling/food stops (ie. 1st gel at village x, 2nd gel/bar at town y etc.) and do the same with taking on fluids, pace your efforts properly and you can break the route/climbs up into bite size sections. Unless there’s a nasty climb at the end of the route you will get a massive morale boost when you get over that last climb 10-15 miles before the end of the event.

    I’ve got cimla hill to tackle after having broken myself on the black mountain, crai pass, devils elbow, penderyn moors, rhigos and Bwlch, right at the end of the 138mile Dragon ride this June. Moral of the story – pick your 100+ miles route carefully!☺️

  10. You touched on nutrition but not specifically hydration. Make sure you drink!

    Another tip, find as flat a route as possible.

    Or even better, wait until you have properly trained for such an event, it will make it much more enjoyable.

  11. Nutrition has become a controversial subject depending if you love carbs or not. I am intolerant to carbs so i feed myself with nuts and MCT oil and I make sure i bring lots of water/electrolytes (sugar free). If i eat carbs I will not finish the century. Thanks for the other points.

  12. Doing 60miles (Arran) at the end of May. Been managing 20-30k cycles, but not upped it to near the full distance yet. I've 45 and only started cycling last October, doing 10-20k's a few times a week. Getting into it more and more, cant wait for this summer.

  13. Actually, there is no substitute for training. You get to learn a lot more about yourself than you would watching a video that lists tips anyone could benefit from. As Eddy would say, "just go ride your bike".

  14. 12. Ensure you vary your position on the bike constantly throughout the ride. This can involve moving from the hoods, to the drops, to the Center bar, and even other locations on the handlebars. Also vary your position on the seat. Varying your position on a long ride helps reduce fatigue on your inactive (less active) muscles and also avoid pinched nerves.

    You can also peddle heel/toe down in short stints to give your leg muscles a small amount of respite, which helps reduce the chance of a cramp.

    13. Stay hydrated. I can’t believe this was missing!

    14. Enjoy the experience! Remember, it’s supposed to be enjoyable. If that means backing off the pace a little, then do so. Perhaps stop every so often for a photo of the scenery.

  15. Recently finished a 200k. Just kept reminding myself that all I had to do was a 1k ride 200 times. Simple as that.

  16. 04:20 THIS. It's not 100 miles, it's 5×20, 4×25, etc. I often use natural features (climbs, etc) as milestones – get over this one and only 2 big climbs to go!
    Plus – learn your body prior to the ride. I used to go overboard on food (there's a theme there, I'm 90kg!!!) but also be aware of what works for you – I, for instance, love bananas but they do not agree with me when I'm exercising (I get stomach cramps, etc) – took me a lot of rides to figure this one out.
    Doing a ride for charity and telling people about it helps – gives you an extra mental incentive not to let others (or yourself) down.

  17. I'm training for a 40 mile charity ride/race in April. I just recently recovered from a torn MCL, small tibial and femoral fracture, was given full recovery status in early February. The longest ride I've done is 30 miles so far. I'm nervous because I've never ridden that long or that far before, but this video helped ease some of my anxiety about it, thank you

  18. Also have a charger for your Garmin as it will likely fail on you near the end and you'll lose precious Strava stats

  19. I did my first and only 100 mile ride a few years ago. I built up over a few weeks, 50 / 60 / 75 then 100 miles. No training seems a bit silly. The worst thing on my 100 Miles was boredom and motivation. At 70+ miles I just wanted to get back home – psychologically it wasn't that much fun doing it solo.

  20. Great video… A real wheelsuckers charter. Everyone loves the lazy slob at the back who just wants to follow wheels and not contribute. How about suggesting riders SHARE the work rather than expecting others to tow them round??

  21. And what do you do if your quads cramp up 35 – 40 miles in? Like mine do. EVERY time. No chance of riding a century ever.

  22. Just don't it would be very Il advised put the training in first. I know some people who intend doing the velo who have put in inadequate training.

  23. Most of these items in the video are somewhat obvious in my mind, but here's one that has huge impact that wasn't included… while you want to ride a comfortable pace don't forget to push it. I was fully prepared for my 1st century but the 2 guys who went with me weren't. They fell into the mental state of "this is hard, I'm going to ease off a bit". As a result the 100 miles took a bit over 9 hours. Simply being in the saddle for that many hours took its toll and the longer we were out the hotter it got. Was in the days before cell phones or I would have left them to suffer alone as going slow just made everything worse… instead of finishing in 84F temps we finished in the mid 90's, we had to find more water stops, etc.

  24. Planning to do a 200 mile ride over two days. I’ve done centuries before but not back to back. Any useful advice?

  25. once did 120km overweight, out of shape and riding a cheapo MTB HT! definitely doable haha I now commute on a rigid fork disc brake hybrid and for my 700 x 32s i put 50/60 PSI Front/Rear and i find the ride's comfort level smack in between a MTB HT and a 23-25mm full blown Road Bike! More importantly i enjoy and want to ride more ^^

  26. The biggest problem is your ass!! 100 Miles is a LONG time in the saddle and my ass would be thrashed, if I tried that distance.

  27. Shave your legs?? I used to do that, but then, guess what … I realised that shaved legs only appeal to other guys, some of whom are of dubious orientation – I have no desire to appeal to anyone other than the girls!??

  28. GREAT info, I've got a 60 mile gravel grinder coming up in 2 weeks. Having trouble getting enough miles on my legs and butt before then.

  29. 100 on a decent road bike should be a piece of cake, i do that on mtb just because. just charge your phone, add good music, throw a bunch of gels and drinks(i prefer gels, harder stuff is harder to consume, dry and sticks to your mouth) in your pockets and your bike and go, grab a few hamburgers midway, if your stomach can take it grab an ice cream cocktail(be careful, milk based stuff might come out way too fast if you use them while training) and just enjoy surroundings. and that comes from a fat-ish guy who hasnt been riding for ages – last season was first i restarted riding more seriously.

    100 isnt hard, just do it

  30. I think pacing was the most important point for a century cyclist who is short on prep. — Here are a few of more suggestions: (1) Plan to leave early. If your century is an organized event, be at the start line at the earliest allowable time. That way you'll have more time to complete the route and will be better-positioned to maintain a reasonable pace for your fitness level. (2) Each time you stop, take a few minutes to stretch. It will help you avoid muscle cramps. (3) Be extra-careful to stay hydrated. Since you're not at your best fitness level, dehydration will take a greater toll. (4) Familiarize yourself with the route beforehand. If possible, enter it along with turn-by directions into your cycling computer the day before. The last thing you want to do is get lost and be forced to expend energy you don't have.

  31. #askgcnanything – can you please show us how to stuff our shorts and stand like that next to our bikes to impress the ladies…

  32. correct me if I'm wrong but I thought it is a common superstition among pros that you never shave your legs day-of. personally I like to do it a few days or a week out just so I'm used to that weird feeling of the wind on my bare legs.

  33. Great video and advice. Bit off topic guys but where did you film this? It's obviously Spain but looks very familiar to me where I have been riding inland of calpe and up to relleu etc.

  34. I did 225 miles in two days without any training. But I was also 17 playing soccer, swimming and basketball. Ass pain second day when we woke up to do the last 105 miles was the worst thing. Today I can't have two beers night before 50 miles ride.

  35. I’ve done this. It’s not that bad. Just lots of pickles and Gatorade. And some good mates to help you pull through.

  36. Thanks for the advice.. I booked a place on the 312 next month and due to poor health haven't trained properly.. The last time was hellish but I did find salt tablets helpful to stop cramping..

  37. i have never ever trained, and have done a century ride twice, but not extremely tired, is it because of the happiness and proud feeling?

  38. I didn't read all the comments but in the video they didn't really talk about hydration. I think that is very important too.

  39. I thought this was supposed to be "how to wing 100miles with no training and as little preparation as possible".

  40. Learn from experience on a long distance sportive:

    Don't cane it like it's your 10 mile commute for the first 30 miles.

    Don't suck the wheel of someone who is obviously faster than you.

    If that hill gets too much, just stop, there's no shame in it and you won't be the only one.

    Accept that probably between miles 50 and 70 you will wonder just what the ** were you thinking??

    Learn to understand that the quantum physics of space time will impose a degree of elasticity on the last part, and thus the distance between the sign that says "5 km to go" and the finish line is the square of your desire to get the hell of this damned two wheeled monster.

    Wear that cheap piece of lighweight mass produced bling like it's solid gold.

  41. I rode 110 miles without having cycled in 2 years. Found this video too late, but it was alright. The next day I rode 70 miles.

  42. I did a 50 miler on my tod and cycle probably half that distance once a week if that. I stopped a couple of times for a pint and it was a great day out. I felt pretty fresh at the end.

  43. If I shave my legs, I will have to shave my whole body because I would just look funny with no cloths on

  44. After my first century I thought I was going to die. I trained, but not enough. I don’t recommend doing one without training.

  45. Still doesn't answer my question. So after carbo and water intake… U gotta drop a duece eventually. How and where does the cyclist do this discreetly? You know mile 75 cramp in lower ab, you take a break, 5 min. Break…ears ring, tunnel vision and BAM turtle head poking out the Lycra. Whoo buddy! Doom

  46. I've got a double century coming up in 2 weeks. I've not managed to train half as much as I would have liked. I'm shaving my legs. I don't care, every watt is going to count over that distance!

  47. Check the weather: did that yesterday. Forecast said it was going to be 23 °C, no chance of rain. So didn't take any waterproofs (planned distance was around 130 kms).
    By the afternoon it was lashing down, no chance of stopping..

  48. Ride London to Surrey 100 miles tomorrow.
    I did 22 miles on the 28th of may and 40 mins on an exercise bike last week.

    It's for charity so I'll try and complete it.
    My plan: eat well, hydrate well, and pace myself.

    I'm not sure how my ass will feel though!

    I'm 93 KG so dread hills.

  49. Did the Ride 100 yesterday, only did 45 miles as my max as training, new baby gets in the way. No training, just commuting each day 6 miles total. Just rode sensible, tried not to go off to quick and managed my ride to my heart rate to ensure I didn't push to hard, except for the hills. Then freewheeled on the way down them to recover, also a few stops to take a breather helped with correct fueling.

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