Cycle Sportive 100 mile ride

With a long ride, I always break this down into 5 goals, first goal, 20 miles, second 40 miles etc, all the way to 100, with this, you are only looking at the next 20 in your head, before you know it, you’re at 60 miles or over halfway – only 40 to go, happy days. 

Fuelling is really important and don’t think you will be fine, fuelling for a long ride is easy to say but hard to do, something I set up years ago is, setting a reminder on a Cycling Computer/Phone to eat and drink every 20mins, this way you won’t forget, the most important thing to remember is “Little and Often”, a sip and a bite to eat is all you need, but start from the get go and then every 20mins and keep it up. 

Nutrition 

For rides longer than 2 hours: 

• 60–90 g carbohydrate per hour  

• Drink 500–750 ml fluid per hour (more if it’s hot)  

• Aim for 500–800 mg sodium per hour  

• Eat every 20–30 minutes rather than waiting until you’re hungry.  

Before long rides: 

• Eat a carbohydrate-rich breakfast.

After rides: 

• Aim for 20–30 g of protein plus carbohydrates within an hour to support recovery. 

• Practice this on every long ride. 

Pacing for the 100 miles 

• Ride the first 50 miles easier than you think you should.  

• Stay mostly in Zone 2 on the flats.  

• Avoid chasing other riders early.  

• Eat from the first 20 mins, not when you feel hungry.  

• If you feel strong after 75–80 miles, gradually increase your effort.  

The plan below should leave you well prepared to complete the ride strongly while minimising fatigue going into September 6 September.

So, 100 miles, a long way, Ive set out a little bit of a training programme for those looking to do there first ton, you don’t need to start off like rocket, start off slow, enjoy it, you’re on the bike for over 6hr, so pacing in key and really important. 

Weekly structure 

• Monday: Rest or recovery spin (30–45 min)  

• Tuesday: Threshold/tempo intervals  

• Wednesday: Endurance ride  

• Thursday: VO₂ max or hill repeats  

• Friday: Rest  

• Saturday: Long ride  

• Sunday: Recovery or steady endurance ride  

Aim for 8–12 hours per week, adjusting based on your schedule. 

Week 1 

Tuesday 

• 90 min  

• 3 × 12 min at threshold (FTP) with 6 min recovery  

Wednesday 

• 90 min Zone 2  

Thursday 

• 6 × 4 min hard (110–120% FTP)  

• 4 min easy between efforts  

Saturday 

• 55–60 miles  

• Comfortable endurance pace  

Sunday 

• 90 min easy spin  

Week 2 

Tuesday 

• 2 × 20 min Sweet Spot (88–94% FTP)  

Wednesday 

• 2 hours Zone 2  

Thursday 

• 8 × 3 min VO₂  

Saturday 

• 65 miles  

Sunday 

• 2-hour endurance ride  

Week 3 

Tuesday 

• 3 × 15 min Sweet Spot  

Wednesday 

• 90 min easy  

Thursday 

• 10 × 2 min uphill efforts  

Saturday 

• 75-mile ride  

• Practise nutrition  

Sunday 

• Recovery ride (60 min)  

Week 4 (Recovery) 

Reduce volume by around 40%. 

Tuesday 

• 60 min with a few short efforts  

Thursday 

• 75 min endurance  

Saturday 

• 45 miles easy  

Sunday 

• Rest  

Week 5 

Tuesday 

• 2 × 25 min Sweet Spot  

Wednesday 

• 2-hour endurance  

Thursday 

• 5 × 5 min VO₂  

Saturday 

• 85 miles  

Ride the final hour when already tired. 

Sunday 

• Easy recovery  

Week 6 (Peak) 

Tuesday 

• 3 × 15 min Threshold  

Wednesday 

• 90 min endurance  

Thursday 

• Hill repeats:  

• 6 × 5 min  

Saturday 

• 95-mile ride  

This is your dress rehearsal: 

• Same bike  

• Same clothing  

• Same nutrition  

• Same pacing  

Sunday 

• Rest  

Week 7 (Start taper) 

Reduce volume by about 30%. 

Tuesday 

• 2 × 12 min Threshold  

Thursday 

• 75 min endurance with a few 1 min hard efforts  

Saturday 

• 60 miles easy  

Sunday 

• Recovery spin  

Week 8 (Race week) 

Monday 

Rest 

Tuesday

60 min with 

• 3 × 3 min tempo  

Wednesday 

Easy 45 min 

Thursday 

45 min with 

• 3 × 1 min efforts  

Friday 

Rest 

Saturday 

30 min easy spin 

• Check bike  

• Prepare nutrition  

Sunday – 100-mile ride 

 Completing this challenge is a significant personal achievement, reflecting the dedication and training required to ride 100 miles in a single day. Whether you’re aiming for a personal best or simply crossing the finish line, every rider can take pride in accomplishing this milestone. ride safely and enjoy the experience. 

Event Week Checklist – Very important. 

✔️ Service your bike two weeks before the ride.  
✔️ Check tyre pressure before setting off.  
✔️ Carry a spare inner tube, tyre levers, pump or CO₂ inflator, and a multi-tool.  
✔️ Eat a carbohydrate-rich breakfast 2–3 hours before the start.  
✔️ Begin eating and drinking early during the ride rather than waiting until you feel hungry or thirsty.  

Crossing the finish line after 100 miles was a moment you will never forget. The ride tested your strength, patience, and determination, but it also showed you how far you could push myself. Every mile brought a new challenge, and every challenge made the achievement even more rewarding. The first century ride is a milestone, be proud of, and it has inspired you to keep setting new goals, embracing new challenges, and enjoying every journey along the way.