That feeling of finishing an all-day bike ride.
Whether it’s your first century or a personal epic through the mountains, that mix of exhaustion and pure achievement is what we cyclists live for.
But let’s be honest, the longer the ride, the more things can go wrong.
Success isn’t just about having strong legs; it’s about smart preparation. With the right strategy, you can turn a day of potential suffering into an unforgettable adventure.
It All Starts Before the Ride: Training
You don’t just wake up one day and decide to ride 100 miles. Proper training begins weeks, or even months, before you clip in for the main event.
Build, Don’t Break
The golden rule of endurance cycling is to build your mileage gradually.
A sudden jump in distance is a fast track to injury or burnout. A great way to do this is by adding about 10% to your longest weekend ride each week. This slow and steady increase builds both your aerobic capacity and your leg strength without overwhelming your body.
Get Specific with Your Goals
Winging it is not a plan. We recommend using the SMART goal strategy to keep you motivated and on track. That means making your goals Specific, Measurable, Achievable, Realistic, and Time-bound.
For example, instead of saying “I want to ride longer,” set a goal like: “I will complete a 50-mile ride in eight weeks by increasing my weekend ride distance by five miles each week.”
Conquer the Climbs and the Core
Unless you live somewhere completely flat, you’re going to face some hills. Don’t avoid them in your training. Incorporating hill sessions is essential for building the strength you’ll need on event day.
And don’t forget your work off the bike. One or two strength and conditioning sessions a week can make a huge difference. Focus on core work to improve your stability and balance in the saddle, which helps reduce fatigue over long hours.
Fueling the Engine: Your Nutrition Strategy
Proper fueling is one of the easiest wins in long-distance cycling. Get it right, and you’ll feel fantastic. Get it wrong, and you’ll meet the dreaded “bonk.”
The Pre-Ride Power-Up
Your nutrition plan starts the night before. Have a solid, carb-heavy meal like pasta or rice to top off your glycogen stores. Just don’t stuff yourself to the point of feeling bloated.
The morning of the ride, aim for a hearty breakfast that’s high in low-GI carbs and low in fat. Porridge or overnight oats are perfect choices. Fatty foods can slow down carb absorption, which is the last thing you want.
The 20-Minute Rule
Here’s a crucial guideline for the ride itself: if you start to feel hungry, it’s already too late. You need to be proactive with your fueling from the very first hour.
Aim to consume some carbohydrates every 20 to 30 minutes. Your body can typically process around 30 to 60 grams of carbs per hour. For rides over 2.5 hours, you might be able to absorb up to 90 grams per hour if you use products with a mix of glucose and fructose.
Real Food vs. Quick Fuel
A mix of real food and energy products works best for most people.
- Real Food: Pack things like flapjacks, small sandwiches, rice cakes, or bananas. They are great for the earlier parts of the ride.
- Energy Products: Gels and chews are perfect for a quick, easily digestible energy boost when you’re feeling tired or tackling a big climb.
Always pack more food than you think you’ll need. It’s your insurance policy against the unexpected.
Hydration is Non-Negotiable
Always start a long ride with two full water bottles. Just like with food, you need to drink before you feel thirsty.
At a good pace, you should aim to drink between 400ml and 800ml of fluid per hour, depending on the heat. When it’s hot, make sure at least one of your bottles contains an electrolyte mix to replace the essential minerals you lose through sweat.
Your Gear is Your Best Friend
Over a long day, small discomforts can become major problems. Your bike and kit need to be dialed in perfectly.
Dial In Your Comfort
Comfort is speed, especially over many hours. A professional bike fit is one of the best investments you can make to prevent issues like knee strain or a stiff back.
Equally important is what you wear. A quality pair of padded bib shorts is not a luxury; it’s an absolute necessity. Using chamois cream is also a pro move to prevent saddle sores.
The Night-Before Ritual
Give your bike a once-over the night before your ride to avoid mechanical surprises. Check your tires for any embedded glass or flint that could cause a puncture. Make sure your drivetrain is clean and freshly lubricated for smooth, efficient shifting.
The Non-Negotiables: What to Pack
For a single-day ride, here are the essentials you should carry:
- Two spare inner tubes
- Tire levers
- A reliable pump or CO2 inflator
- A multi-tool with a chain breaker
- Emergency cash and a credit card
- Your phone (fully charged)
- All your planned nutrition, plus that extra “insurance” snack
A small top tube bag is great for keeping snacks, gels, and sunscreen within easy reach.
The Mental Game: Pacing and Toughness
An all-day ride is as much a mental challenge as it is a physical one.
Pace Yourself, Don’t Race Yourself
Going out too hard is the number one mistake riders make. Start the ride at an endurance pace, also known as Zone 2.
This is a level where you can comfortably hold a conversation. You’re conserving precious energy so you don’t burn all your matches in the first two hours.
Pedal Smarter, Not Harder
Try to maintain a higher, steady cadence in a slightly lower gear.
Spinning your legs reduces the load on your muscles, which helps prevent soreness and cramping later in the ride.
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Break It Down
Staring at a 100-mile goal can be intimidating. Break the ride down into three or four manageable sections.
Focus only on getting to the next checkpoint, whether it’s a planned cafe stop or the top of the next big climb. Ticking off these smaller goals provides a huge mental boost.
Stay Loose in the Saddle
Your body takes a beating over a long day. Remember to change your hand positions on the bars frequently.
Periodically shrug your shoulders or roll your neck to release tension. Stand up on the pedals for 15 to 20 seconds every now and then to give your rear end a much-needed break.
Crossing the Finish Line
With the right training, fueling, and mental approach, you can take on distances you never thought possible. The sense of achievement waiting for you at the end is more than worth the effort.
And one last tip: don’t neglect your recovery food after the ride. Try to get some protein and carbohydrates into your system within 30 minutes of finishing. Your body will thank you for it the next day. Chocolate milk can be good for this!
Now go out there and have an epic ride.
Ride safe
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